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31-05-2019 Weekly Special: Handstand progression Gymnastics Handstand (Max reps) Hold/ Walk Metcon Metcon (Time) For Time Buy in: 400m Run 3 Rounds 12 Box jumps Overs 16 Pull ups Buy out: 400m Run

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30.05.2019 Metcon Metcon (Time) 40 / 30 cal row 20 Devil Presses 15 synchron Burpees 20 Devil Presses 15 synchron Burpees Rx: 22,5 / 15 kg Team of 2 Metcon Metcon (Time) 200 Air Squats 200 Single Unders 200 Box Jumps 200 Sit Ups 200 cal row Team of 2

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29-05-2019 Weekly Special: Handstand progression Gymnastics Handstand (Max reps) Hold/ Walk Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

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28-05-2019 Weekly Special: Handstand progression Gymnastics Handstand (Max reps) Hold/ Walk Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 17 150 Cal. Row 100 DB Boxstep ups 50 DB snatches One work one rest RX: 22,5/15 Kg

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27-05-2019 Weekly Special: Handstand progression Gymnastics Handstand (Max reps) Hold/ Walk Metcon Metcon (Time) For Time 4 Rounds 15 Wall Balls 12 Toes to Bar In the remaining time: Find your 1 rep max Clean TC 10min

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25.05.2019 Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

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24-05-2019 Weekly Special: Squat Snatch Weightlifting Squat Snatch (Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 AMRAP 13 30 KB Russian Swing 20 Push ups 10 Goblin Squats RX: 32/24 Kg

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23-05-2019 Weekly Special: Squat Snatch Weightlifting Squat Snatch (Weight) Metcon Metcon (Time) For Time 4 Rounds 400m Run 8 Toes to Bar Max reps Thruster RX: 45/30 Kg

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22-05-2019 Weekly Special: Squat Snatch Weightlifting Squat Snatch (Weight) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 13 50 Double unders 30 DB Devils Press 15/10 Kg 20 Burpees Box jumps overs One work one rest

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21-05-2019 Weekly Special: Squat Snatch Weightlifting Squat Snatch (Weight) Metcon Metcon (Time) For Time 20 Macho Mans 1 Macho Man = 3 Power Cleans 3 Front Squats 3 Push Jerks RX:60/40 Kg