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Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 9/15/21 – 1 min compulsory rest x 3 (25 min cap) KB swing (32/20) Wallballs Burpee over KB 15 min EMOM Assault bike 15/10 cals Pull ups x 8 DB thruster (22.5/15) x 12

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1)5 sets (12 min cap) 10m DB bear crawl (20/12.5) 10m bodyweight reverse bear crawl 10 KB swing (32/20) 10/7 cal bike 2)E3MOM x 4 6 rotational throw e/s DB BOR x 12 20m DB walking lunge DB push press x 12 Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 5 rounds for time (25 min cap) 6 deadlifts (100/65) 12/8 cal bike 20 box jumps Metcon Pairs 8 min AMRAP All you go I go Overhead squat x 5 each (30/20) Wallballs x 10 each Plate GTO x 15 each (25/15) Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 12min EMOM max reps in 40 seconds (20 sec rest) Power snatch (40/25) Ring T2B Sit ups Metcon 12min EMOM max reps in 40 seconds (40/20) Thruster (40/25) Pull ups Air squats Metcon 12min EMOM max reps in 40 seconds (20 rest) Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon Pairs 12 min AMRAP (YGIG) Start at 2 reps each and increase by 2 each time: Burpee box jumps DB HPC (22.5/15) Press ups Acid bath (500/500/1000) Ski, row, bike E2MOM x 4 60m DU shuttle 10 wall balls 10 curl to Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon E4MOM x 5 21 KB American swings (24/16) 15/10 cal bike/ski 9 devil press (17.5/12.5) Metcon 18 min AMRAP in pairs 40 wall balls (change every 5) 30 burpees (change every 5) 20 OH squat (20/15) (change every 5) 10 T2B (5 Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 30-20-10 (20 min cap) Box jumps DB hang squat clean (22.5/12.5) Pull ups Metcon E5MOM x 5 Sumo deadlift x 4 KB swing x 12 Bulgarian split squat x 15 e/s Banded palof x 20 e/s

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