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8/6/2015

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CrossFit Algiers - CrossFitMetcon (Time)For Time: 115#/75# Snatches, 21 reps Rest 3:00 115#/75# Snatches, 15 reps Rest 3:00 115#/75# Snatches, 9 repsWarm-up2:00 row 2:00 25m shuttle (slow down, fast back) Foam fest Joint Rots HMD x 4 Burg w/u (PVC, light bar, hvy bar)GymnasticsHandstand Hold 3 x :30 (wall facing,…

8/8/2015

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CrossFit Algiers - CrossFitMetconMetcon (Time)Partner WoD Saturday! In teams of two, complete: 2 partner wheelbarrows length of front room 50 pullups 50 partner medball situps (10/14) 50 over partner burpees 50 squats 2 partner carries length of front roomWarm-up500m row/400m run PVC Pipe shoulder dislocates/baseball stretches/good mornings 3 x 10…

8/5/2015

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CrossFit Algiers - CrossFitWarm-upRow 400m Foam roll and/or freestyle stretches 5:00 Animal flow: Bear crawl, frog hop, crab walks, inchwormMetconMetcon (Time)For time: Run 1600m Rest 3:00 Run 1200m Rest 2:00 Run 800m Rest 1:00 Run 400mCool downUnbreakable back mobility flow https://www.facebook.com/GMBfitness/videos/vb.120122888043197/876729615715850/?type=2&theater