saturday – 10th, 2017

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Reps) 15min amrap for total reps partner 1 run 400m partner 2 amrap box jumps 24/20 switch partner 1 run 400m partner 2 amrap toes to bar switch partner 1 run 400m partner 2 amrap row for calorie switch (if full round is completed before 15min repeat)[…]

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tuesday 6th, 2017

CrossFit 972 – CrossFit Metcon Metcon (5 Rounds for time) 5rft row sprint 600/450 10 kb swings 10 goblet squats 10 burpees 53/35 rest as needed between rds.each rd is high output. you should need several minutes to recover from each round.

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saturday – 3rd, 2017

CrossFit 972 – CrossFit Metcon Metcon (Time) buy in 200m partner carry – switch as needed 2rft 20 burpee over barbell each resting partner completes 10 t2b before switching 20 sync wall balls 20 deadlifts each 135/95 resting partner completes 10 ring push ups before switching 20 sync wall balls cash out 40 push jerks[…]

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tuesday – 30th, 2017

CrossFit 972 – CrossFit Conditioning a: Knees to Chest (5×12) 3 position b: Weighted Good Morning (5×12) Metcon Metcon (AMRAP – Reps) for reps min 0-5 amrap hill climbs min 6-10 amrap russian kb swings 53/35 min 11-15 amrap single unders

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monday – 29th, 2017

CrossFit 972 – CrossFit 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.To learn more about Murph click here

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