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CF 10/21/2018

PhysXtreme CrossFit 819 – CrossFit mylene warm-up (No Measure) 2 length soldier walk 2 length high knee 2 length butt kick 1 length burpee broad jump 1 length inch worm with 1 push up 25 jumping jack clapping up 25 jumping jack forward 10 angels 10 devils 5 kneeling squat jump 5 handstand hold ( […]

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BC OCR 10/21/2018

PhysXtreme CrossFit 819 – Bootcamp – OCR

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Bootcamp lower Gym 20-10-2018

PhysXtreme CrossFit 819 – Bootcamp lower gym Warm-up Same as upper gym Weightlifting Deadlift (6-5-5-3-3 build up to 60%) Metcon Metcon (No Measure) 24 mins EMOM Odd : 3 burpees over DB + 5 DB thrusters (35/15) Even : 10 Deadlifts + 12-16 air squats

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10/20/2018 – CrossFit

PhysXtreme CrossFit 819 – CrossFit Metcon Metcon (Time) Team of 2 🙂 3 rounds 1000/800m row (each) 25 partner deadlift (MM=315 MF =260 FF=215) Then… 5 rounds 12 synchro HSPU 12 synchro GHDSU 15 synchro sandbag squats Then… 36-24-12 High box jumps (36/30) Synchro burpees over parallette (lateral) Synchro alt. lunges w/sandbaghave fun 🙂

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