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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28 May 2018

Bombers Crossfit – CrossFit Mission Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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26 May 2018

Bombers Crossfit – CrossFit Metcon (Time) Team KB/DB Linda 10-1 Suitcase DL each arm (70/53kb) Squat clean (53/35) shoulder to overhead each arm (35/26) *sub KB or DB for any of the movements

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25 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 21-15-9 Push Jerk (185/125) *400m run after each rd

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24 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 12 Deadlift (275/185) 24 HR Push Up 48 Double Under

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22 May 2018

Bombers Crossfit – CrossFit Weightlifting Back Squat (3 x 10) Metcon Metcon (Time) 8 Minute AMRAP 2, 4, 6, 8… Jumping Squat Pull Up

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21 May 2018

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 5) Metcon Metcon (Time) 3 Rounds for Time 200M Run 20 Box Jump (24/20) 20 Hang Clean (95/65)

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12 May 2018

Bombers Crossfit – CrossFit Mission Metcon (Time) 1 Mile Run Metcon (Time) 1 – 10 Tire Flip Sandbag Clean

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