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11-15 min
  2019 CrossFit Games Open WOD 19.4 3 rounds of: 10 Snatches (95/65) 12 Bar-facing-burpees …rest 3 minutes, then… 3 rounds of: 10 Bar muscle-ups 12 Bar-facing-burpees   For time (12 minute cap)     Post results and experiences to comments
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Online Judges Course: Click HERE   Endurance: 1:00 Max calories biked 30 second Hollow hold 1:00 Rest   5 rounds for total calories   Metcon: Complete as many rounds and reps in 15 minutes of: 10 Sit-up slammers (12/8) @ 2m 8 Chest-2-bar pull-ups 6 Power snatches (115/73) 10/8 Calories Rowed   For score   Flexibility: Quad...
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Wednesday 0845 class is cancelled. Sorry for any inconvenience.    Conditioning: Every 2 minutes on the minute for 12 minutes, perform one round of: 12/9 Calories biked 9 Front squats (45/33) 7 Shoulder Press (45/33) 5 Kettlebell Swings (72/53)   Strength: Thrusters 7-rep max*   For max load *No racks. Must squat clean into first...
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Online Judges Course: Click HERE    Skill: Run Sprints 4 x 400m Rest 3 minutes between sprints   For total sprint time Conditioning: 25 Double Unders 20 Abmat Sit-ups 15 Hand Release Push-ups 10 Clusters (135/93)   3 rounds for time     Post times and experiences to comments
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2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.1 Complete as many rounds as possible in 15 minutes of: 19 Wall-Ball Shots (20/14) @ (10/9′)* 19 Calories Rowed For Score   *Variations: Ages 16-54 Scaled – (14/10) @ (10/9′) Masters...
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Conditioning: 2019 CrossFit Games Open WOD 19.1 Complete as many rounds as possible in 15 minutes of: 19 Wall-Ball Shots (20/14) @ (10/9′)* 19 Calories Rowed For Score  *Variations: Ages 16-54 Scaled – (14/10) @ (10/9′) Masters 55+ Rx – (20/10) @ (9′) Masters 55+ Scaled – (14/10) @ (8′) Flexibility: Quad Smash Twisted Cross...
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2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Gymnastic Skill: Trying to have no rest or breaks within a round… 10 second Hollow Hold 10 second Hollow Rock 10 V-ups Rest 1:00   4 rounds for quality   Conditioning: “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push...
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2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of: D-Ball Walking Lunges (80/50) GHD Sit-ups Calories Rowed Burpees Strict Pull-ups   3 rounds* for score *No additional rest between rounds. Only the 30 seconds...
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2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: 200m Row 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 300m Row 15 Overhead Squats 15 Hand-Release Push-ups 400m Row 9 Overhead Squats 9 Hand-Release Push-ups 500m Row 6 Overhead Squats 6 Hand-Release Push-ups   For Time (14:00 cap)   …Rest 8:00...
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2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 17 May 2016   Strength: Every 90 seconds, perform 2 connected reps of: Push Press*   For max load *Start at 20% 1RM...
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