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Skillz

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Announcements

2 Spots Available for July #AestheticAF session. Contact Jodi NOW to apply – these folks are getting serious VISIBLE results – fast.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

21-15-9

Parallette handstand push ups

bar muscle ups

Run Run Run (pick one)

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Announcements

Do you like to party? Come to the CFA Party Team meeting Wed, 28 June, 7 pm. – we need your help to plan the Bring A Friend Day and Cookout!

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

10k Run (Time)

Max Effort 10k Run

5k Run (Time)

Max Effort 5k Run

10k Row (Time)

Max Effort 10k Row

5k Row (Time)

Max Effort 5k Row

Hildy

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here

Death by Burpees

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Warm-up

Joint rotations

HMD #1×2

HMD #2×2

Two-team relay race.

Use the following movements in this order, moving through each movement twice:

Lunge

Burpee broad jump

Skipping

Racewalking

Sled pull another team mate

Hop on one foot down, hop on one foot back

inchworm

karaoke

bear crawl

moonwalk

Metcon (AMRAP – Reps)

Minute 1: Complete 1 burpee.

Minute 2: Complete 2 burpees.

Minute 3: Complete 3 burpees.

Etc.

When you can no longer complete the burpees in the minute time cap, foam roll and do mobility work and cheer on others until last person is done.

Scale burpees to squat thrusts or burpees to a box as needed.

Score last number of completed burpees.