29 Dec 2018

Bombers Crossfit – CrossFit Metcon Chad (Time) For Time: 1000 Box step ups *20 in box * wear a loaded backpack (45/25lbs)

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28 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Strict Muscle ups 4 Squat snatch (185/125)

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27 Dec 18

Bombers Crossfit – CrossFit Metcon Front Squat (10,5,3,3,1,1,1) Metcon (Time) For time: 70 KB Swings (70/53)

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26 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 1000m Row 50 SDHP (75/55) 50 Thrusters (75/55)

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24 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21-15-9 Turkish Getup (53/35) alternate arms as you choose Push jerk (115/75) *500m row after each round

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24 Dec 2018

Bombers Crossfit – CrossFit Mission 12 Days of Christmas (Time) For Time: 100 M Row 2 HSPU 3 KB SDHP (70/53) 4 KB Snatch 5 Burpee 6 Wall Ball (20/15) 7 Russian Twist (20/15) 8 Overhead Walking Lunge Steps (20/15) 9 Box Jump 10 Push Up 11 Squat 12 KB Swing

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22 Dec 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 40 Burpees Metcon (AMRAP – Rounds and Reps) Death By… ___________!

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21 Dec 2018

Bombers Crossfit – CrossFit Weightlifting Deadlift (5 RM) Take 3 attempts at a heavy 5RM — Must lower the bar on all reps! Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Deadlift (225/135) 14 Lateral Jump over the BarLateral Jump — over and back = 1 Rep

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20 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) 15-12-9-6-3 Squat clean thruster 115/75 Burpee box jump over (24/20)

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19 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 50 Banded Good morning 50 Wallball shots 50 Toes to bar 50 sit-ups

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