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Unrated – U30 View Public Whiteboard Warm-up 3 rds 30 plate hops 10 lunges 5 inch worms Metcon Metcon (AMRAP – Rounds and Reps) 15... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 1:00 Row 10 Box Jumps (with step down) 10 hanging scap retractions 10 body rows (or... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 10 squats with 2 sec pause 10 plank to toe touch 20 wall balls 200m run... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) 4 RFT: 20 DB snatches 12 DB facing burpees

Unrated – U60 View Public Whiteboard Warm-up 2:00 row Then 12 kips 10 empty bar pausing front squats 10 toes to bar 12 empty bar... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 machine 10 inchworms 20 goblet squats 10 plank to toe touch Metcon Crossfit Games Open 21.3 Equipment... Read More

Unrated – U60 View Public Whiteboard Warm-up 7:00 9/6 cal machine 10 hollow rocks 10 Superman’s 10 jumping lunges Metcon Metcon (Time) 4 rounds 12/9... Read More

Unrated – U60 View Public Whiteboard Warm-up 800m row/run 50’ bear crawl 10 behind the neck press 10 overhead squat (close grip) 10 plank to... Read More