• CrossFit 06830

    CrossFit 06830

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Tuesday April 11th 2017


30 – 20 – 10

200m Farmers Carry
DB Front Squats
Feet Elevated Ring Row

The Farmers Carry and the DB Front Squat are done with the same load. The Carry should feel light-moderate and should be done without putting the dumbbells down.

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Monday April 10th 2017


18 Min AMRAP

1 Burpee Jumping Chest To Bar Pull
2 DB Hang Power Snatch (Each Arm)
4 DB Hang Power Clean

Each round add the same amount of reps for each movement.

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Sunday April 9th 2017


2min Hang Power Cleans
2min Toes to Bar
2min Shoulder to Overhead
2min Handstand Pushups
2min KB Swings 
2min Air Squats
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Saturday April 8th 2017

Metcon (Teams of Two)

3 Rds

Every 6 Mins

Row 600m (total)
100m Dble KB Carry (50m each)
40 Deadlifts
30 Over the Bar Hops

RX Plus

Row 600m (total)
200m Dble KB Carry (100m each)
50 Deadlifts @ 185/135
40 Over the Bar Hops
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Friday April 7th 2017



GTOH with plate
Squats With Medball on Shoulder
Flutter Kicks

400m Run after each rd

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Thursday April 6th 2017


DB Fran


DB Thrusters
Pull Ups
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Wednesday April 5th 2017


20 Min AMRAP

25/18 Pushups
25 Double Unders
1min Plank hold
25 Double Unders
25 Mountain Climbers
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