“Abbate”
Run 1 Mile
21 Clean & Jerk #155/#110
Run 800M
21 Clean & Jerk
Run 1 Mile
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10 Minute AMRAP
5 KB Swings
5 KB SDHP
5 KB Goblet Squats
5 Hand Release Push Ups
*Partners alternate rounds
Rest 5 Minutes
10 Minute AMRAP
100M Farmers Carry #55KB/#44KB
Max Effort Row for Calories
One Partner Farmer Carries, One Partner Rows
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— at SandyDog Crossfit.
Strict “Lynne”
5 Rounds
Max Rep Body Weight Bench Press
Max Reps Strict Pull Ups
Rest Up to 5 Minutes Between Rounds.
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“Filthy Fifty”
50 Box Jumps
50 Jumping Pull Ups- Bar at mid forearm
50 KB Swings #36
50 Walking Lunges
50 Knees to Elbows
50 Push Press #45/#35
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
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