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GS: EMOTM for 10 minutes:
Odd: 3-5 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
Even: 30 Double Unders
WOD 1: 3 rounds for time of:
400M Run
14 Burpees
20 One Arm Snatch (any load)
11 minute cap
WOD 2: 3 rounds for time of:
400M Run
20 Burpees
20 One Arm Snatch (any load)
11 minute cap
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3 days remaining…
If you haven’t signed up for the Opens yet, please hear our coaches out to see why they are doing it. This is an opportunity to stand with everyone else on a global scale! Please stay tuned with the blog as we have lots of upcoming stuff to address.
CG
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GS: 10 min EMOTM of:
Odd: 10-12 Toes to Bar or 5-6 Handstand Push Ups
Even: 10-12 Bounding Box Jumps or 30 Double Unders
WOD: Josh: For time:
21 Overhead Squats (95/65)
42 Pull Ups
15 Overhead Squats (95/65)
30 Pull Ups
9 Overhead Squats (95/65)
18 Pull Ups
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From the CrossFit.com website…
SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.
RIP hero,
CG
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Strength: 30 second AMRAP of:
Clean and Jerk (95/65) or Power Snatch (75/45)
Rest 1 minute
45 second AMRAP of:
Clean and Jerk (135/95) or Power Snatch (135/75)
Rest 1 minute
1 min AMRAP of:
Clean and Jerk (185/115) or Power Snatch (165/100)
WOD: 2 min AMRAP of:
6 Deadlifts (135/85)
6 Burpees
6 Wall Balls (20/14)
Rest 1 minute
2 min AMRAP of:
6 Hang Power Clean (135/85)
5 Burpees
5 Wall Balls (20/14)
Rest 1 minute
2 min AMRAP of:
6 Power Clean (135/85)
4 Burpees
4 Wall Balls (20/14)
Rest 1 minute
2 min AMRAP of:
6 Front Squats (135/85)
3 Burpees
3 Wall Balls (20/14)
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Happy Monday…
This is the final week to sign up for the Opens and so you have until this Friday to sign up! In case you need some motivation, Reebok CrossFit Back Bay is in the top 15 gyms in the world for the most signed up members at 110. Please let me know why you are doing the Opens (gino@reebokcrossfitbackbay.com) and if you haven’t signed up yet, please listen to why our coaches are doing it!
CG
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We would like to know why you are doing it, but here are a few reasons as to why we are doing it.
Let’s do it,
CG
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