8 Jun 2019

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Reps) 3 Rounds of: 1 Minute of… Bike (Cal) ____ Box Jump (24/20) ____ Pull Up 1 Minute Rest

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7 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 400 M Run 60 KB Deadlift (70/53) 400 M Run 40 KB Goblet Squat 400 M Run 20 KB Snatch 400 M Run

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6 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for Time: 35 Wall Ball (20/14) 200M Farmers Walk (70/53)**Double KB/DB Farmers Walk

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5 Jun 2019

Bombers Crossfit – CrossFit Metcon Score is number of Side Swing Jumps — The jump rope will pass on your Right then Left then under your Feet = 1 Rep Metcon (AMRAP – Reps) 3 Min AMRAP: 5 Deadlift (315/205) 25 Sit Up Max Side Swing Jump2 Minute REST Metcon (AMRAP – Reps) 3 Min […]

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4 Jun 2019

Bombers Crossfit – CrossFit Metcon Skill Jump Rope! Side Swing Jump — Spend 15 Minutes training and practicing the Side Swing Jump. Start with just the arms, progress into 1 jump, then link multiple, finish by adding speed! Metcon (Time) 14, 12, 10, 8, 6, 4, 2 Ovh Squat (95/65) Lateral JumpLateral Jump, over and […]

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3 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 15 Power Clean (155/105) 20 T2B 12 Power Clean 20 T2B 9 Power Clean 20 T2B 6 Power Clean 20 T2b 3 Power Clean

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1 May 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 100ft DB Lunge (50/35) 20 DB Snatch 10 Pull Up

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30 May 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 30 Skier Jump 30 Wall Ball (20/14) 30 Bell Jump 30 Wall Ball 30 Alt Foot Jump 30 Wall Ball 30 Arm Cross

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29 May 2019

Bombers Crossfit – CrossFit Mission Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here

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