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Beast strong

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CrossFit Algiers, WBBC NOLA – CrossFit

Weightlifting

Shoulder Press (3-3-3-3-3)

Work up to a heavy 3 set, increasing weights. Use warm up sets. Score heaviest set of 3.

Finisher

Complete As Many Burpees as possible in 3:00. Work in two heats with partners counting and judging burpees.

Jordan

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Jordan (Time)

100 Kettlebell Swings (24/16 kg)

100 Sit-Ups

100 Air Squats

100 Push-Ups

British Hero WOD: Dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.
Today we will complete this as a partner workout, with each athlete working one at a time. No partioning – each movement must be completed in full before moving on to the next movement.

Cindy goes for a row

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Calories)

Complete rounds for 15 minutes of:

5 pull-ups

10 push-ups

15 squats

20 pulls on the rower

Score is total calories rowed.

Post total number of calories, and number of rounds.

Finisher

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run