10 May 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM Odd Min: 4 Strict chest to ring pullups Even Min: 1 Strict MU / 3 Strict Ring DipFocus is on quality reps and controlled movement Scaling options: Pullups – use kneeling on the ground or feet on a box with rings or a bar […]

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5 May 2018

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Reps) 8 Min AMRAP 600M Carry Max Power Clean (185/125) Metcon (AMRAP – Reps) 6 Min AMRAP Tire Flip Wall Ball Metcon (AMRAP – Reps) 4 Min AMRAP Burpee

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4 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 50 Plate G2OH (45/25) Run 1 Mile carrying the plate 50 Burpees onto the plate *no dropping or rolling the bumper plate **both feet fully on the plate standing tall for each rep of the burpee ***30 min cap

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30 Apr 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM 1 Strict Chest to ring pullup 2 Strict MU 1 Strict Ring DipScale to a kneeling position on the ground or to a box *Goal should be quality controlled reps ** Each individual set should be an unbroken set Metcon Metcon (Time) For Time: […]

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26 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Front Squat (1×5) 12 mins to build to a heavy set of 5reps Metcon Metcon (Time) For Time: 20 Lateral Burpee 15 Bear Complex (135/95) 20 Lateral Burpee

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25 Apr 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM 2 Strict chest to ring pullups 1 Strict MU 2 Strict Ring DipsScaled to kneeling on the ground version or from a box *Focus of this is controlled quality movement **Must complete each individual set without coming off the rings Metcon Metcon (Time) For […]

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9 May 2018

Bombers Crossfit – CrossFit Weightlifting Snatch Grip Deadlift (5 RM) Metcon Metcon (Time) 3 Round For Time: 15 Burpee Box Jump (24/20) 30 Wall Ball (20/14) 400M Run

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14 May 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: 1 Clean Complex Even: Rest Clean Complex 1 (5 x 1) Deadlift Squat Clean Front Squat Jerk Metcon Metcon (Time) 3 Rounds For Time: 2 Squat Clean (205/135) 400M Run 2 Jerk

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17 May 2018

Bombers Crossfit – CrossFit Metcon 2018 AGOQ 2 (Time) 4 Rounds For Time: 25 C2B Pull Up 5 Cleans (245/170)

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15 May 2018

Bombers Crossfit – CrossFit Metcon 2018 AGOQ 3 (AMRAP – Rounds and Reps) 20 Minute AMRAP: 50 Wall Ball (20/14) 100 Double Under 50 ft Handstand Walk 100 Double Under 50 Cal Row 100 Double Under 50 ft Handstand Walk 100 Double Under

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