8 Jun 2018

Bombers Crossfit – CrossFit Mission Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here

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7 Jun 2018

Bombers Crossfit – CrossFit Weightlifting Power Snatch (6 x 2) Metcon Metcon (Time) 3 – 6 – 9 – 12 – 15 Single DB/KB Thruster (53/35) C2B Pull Up

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6 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 – 1 HSPU Wall Ball (20/14) *200m Run after each Round

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5 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 2, 4, 6, 8… Sit Up Superman Burpee Weightlifting Deadlift (5 5 5 5 5)

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4 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400M Run 30 KB Swing (70/53) 200M Farmer’s Walk 15 Goblet Squat

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2 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) With a Partner for Time: 50 – 40 – 30 – 20 – 10 Wall Ball Sit Up Box Jump1 Partner works at a time.

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1 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 250M Row 50 Double Under Weightlifting Back Squat (6 x 3 )

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31 May 2018

Bombers Crossfit – CrossFit Weightlifting Power Clean (8 x 1) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 3 Power Clean (185/125) 200M Run 1 Rope Climb

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30 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata Double Under Burpee Lunge StepsRotate movements each round. Ex, 20 sec of Double Unders, 10 sec rest. 20 sec of Burpee, 10 sec rest. 20 sec of Lunge Steps, 10 sec rest. Repeat 8 times. Weightlifting Split Jerk (10 x 1)

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29 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21 – 15 – 9 Overhead Squat (135/95) Deadlift (225/135)Only use 1 bar, you must change the weights yourself.

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