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2016 Regional Events 3&4

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Announcements

Community Outing Saturday, June 17 at 11:30 a.m. Meet at Woodland Conservancy for clean up. Family friendly, bring water and sunscreen and RSVP at gym or on Facebook.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

For Time:

104 wallball shots

52 pull ups

Rest at least one minute

Then

4 rounds for time of:

28 one-legged squats

15 power cleans, 115#/80#

Post total time to score

Michael

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Announcements

Community Outing Saturday, June 17 at 11:30 a.m. Meet at Woodland Conservancy for clean up. Family friendly, bring water and sunscreen and RSVP at gym or on Facebook.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Lucky number 12

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

1 minute of hang squat cleans, 65/95#

1 minute of burpees

1 minute of toes to bar

2 minutes of hang squat cleans

2 minutes of burpees

2 minutes of toes to bar

1 minute of hang squat cleans

1 minute of burpees

1 minute of toes to bar

Put in Work

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

100 DUs or 300 Singles

90 Air Squats

800m Run

70 Situps

60 Push ups

50 RKBS 53/35#

400m Run

30 Burpees

200m Run

10 Pull Ups

May do a half or May be done with a partner. Split reps and only one partner working at a time.

For RX must be done individually

For Half:

50 DUs or 150 Singles

45 Air Squats

400m Run

35 Situps

30 Push ups

25RKBS 53/35#

200m Run

15 Burpees

100m Run

5 Pull ups

Nate

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here