11 Aug 2018

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP w/ a Partner 50 ft OVH Lunge 100 Double Under 50 ft OVH Lunge 100 Double Under

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10 Aug 2018

Bombers Crossfit – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

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9 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds of 1 Minute Stations For Reps: Wall Ball (20/14) Burpee KB Swing (53/35) Box Jump (24/20) Bike (Cal) 1 Min REST

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8 Aug 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM 1: Lunge 2: 30 Sec Hollow Rock Front Rack Lunge (5 x 6) R + L = 2 Metcon 2k Row (Time) Max Effort 2k Row

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7 Aug 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

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6 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 10 x 1 Minute Rounds of: 25 Squat Max Clean & Jerk (155/105) 2 Minute RESTScore is Clean & Jerks

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3 Aug 2018

Bombers Crossfit – CrossFit Weightlifting Clean Complex 1 (5 x 1) Deadlift Squat Clean Front Squat JerkEvery 2 minutes on the minute complete 1 complex Metcon Metcon (Time) 3 Rounds for Time: 50 Sit Up 10 Clean & Jerk (135/95)

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2 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata High Knee (Jump Rope) DB/KB Push Jerk (50/35) Bell Jump (Jump Rope) DB/KB Deadlift Lateral/Forward Shuffle (Jump Rope) Rx+ Jump Rope moves as a Double UnderSingle DB/KB, switch hands as needed. Switch movements each round, 20 sec High Knee, 10 sec rest, 20 sec Push […]

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1 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 5 HR Push Up 10 Box Jump (24/20) 15 MB Clean (20/14)

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