6 Jul 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: OVH Squat 2: 10-20 Hollow Rock Overhead Squat (5 x 3) Metcon Metcon (AMRAP – Reps) Death by… 2 Thruster (65/45)

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5 Jul 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 7 Rounds for Time: 3 Power Clean (205/125) 6 Box Jump (36/30) 9 Burpee over the Bar 2 Min REST

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4 Jul 2018

Bombers Crossfit – CrossFit Mission Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-upsIn honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died […]

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3 Jul 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 4 Rounds for Time: 15 Sit Up 30 Wall Ball (20/14) 45 Double Under Gymnastics Spend 15 minutes working on FREESTANDING HANDSTANDS. Progress from a TRIPOD, to a HEADSTAND, to a SPOTTED HANDSTAND, to FREESTANDING

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