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CrossFit Algiers – CrossFit

Metcon

Friends with Benefits (Time)

100m Weighted Run

100 Air Squats

200m Weighted Run

75 American Kettlebell Swings 24/16 kg

400m Weighted Run

50 Wall Ball Shots 20# to 10’/ 14# to 9′

800m Weighted Run

25 Synchronized Burpees

Monti

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Monti (Time)

5 Rounds for time of:

50 Step-ups with 45# barbell, 20″

15 Cleans, 135#

50 Step-ups with 45# barbell, 20″

10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006
To learn more about Monti click here

Couplet Saturday

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

400m run/500m row

50 Kettlebell Swings
No weight is prescribed for the swings, but choose a weight that you can do at least 20 unbroken American swings. Coach will go over the American swing skill. Scaling options include shorter distances and Russian swings.