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Test 3

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

Tabata squat

Max reps of muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Squeaky clean

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

20 GHD sit ups

185#/135# squat cleans, 5 reps

Prioritize Rx weights for GHDs, others use regular situps.

Finisher

Handstand practice 10 mins

Work on free-standing handstand or handstand walks 10 mins.

Artie

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Announcements

HOLIDAY PARTY SIGN UPS DUE NOV 22! You don’t want to miss out on the BIGGEST event of the year. Sign up TODAY!
CrossFit Algiers is Closed Thanksgiving Day. Regular Classes resume Friday.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Artie (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

Hip hop

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Announcements

HOLIDAY PARTY SIGN UPS DUE NOV 22! You don’t want to miss out on the BIGGEST event of the year. Sign up TODAY!
CrossFit Algiers is Closed Thanksgiving Day. Regular Classes resume Friday.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 40:00 of:

Run 400m

100 double unders

You gotta be strong on Mondays

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Announcements

HOLIDAY PARTY SIGN UPS DUE NOV 22! You don’t want to miss out on the BIGGEST event of the year. Sign up TODAY!

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

27-21-15 reps for time of:

165/115# Back Squat

Handstand pushups

10:00 time cap
Complete in two heats, with partners judging each other. Ensure standards for depth, lock out, etc. are met WITHIN the confines of the scaling option selected.

Finisher

1 minute burpee test