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Saved by the Bell

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CrossFit Algiers – CrossFit

Metcon

20:00 AMRAP

50 x Double Unders

40 x Alternating Kettlebell Cleans 35# or below

30 x Ab Mat sit-ups

20 x Kettlebell Swings (Russian) 35# or below

100m run / 125m row

Warm-up

After a brief warm up session consisting of some mild calisthenics, and joint rotations, the Squat challenge folks will conduct their 1 minute re-test of squats. All athletes will perform squats for 1 minute during this time, only the challengers are performing a max effort.

Skill instruction

Kettlebell Clean and Russian Kettlebell Swing

Metcon (AMRAP – Rounds and Reps)

50 x Double Unders

40 x Alternating Kettlebell Cleans 35# or below

30 x Ab Mat sit-ups

20 x Kettlebell Swings (Russian) 35# or below

100m run / 125m row

1 Minute Squat Test (AMRAP – Reps)

WBBC 1 Minute Squat test

AMRAP 1:00 Squats

Josie

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.