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09/17/2015

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Chrono CrossFit - CrossFitBand stretching (No Measure)Traction with bandsCrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders7 Kipping pullups for RX*CrossFit Games Open 15.3 Scaled (AMRAP - Reps)14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

09/14/2015

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Chrono CrossFit - CrossFitGlute Warm Up (No Measure)2 rounds 10 hip thrusts 10 (total) fire hydrants 10 (total) donkey kicks 10 air squatsCrow (and handstand pushups)Bear Complex (10 min emom 1 rep)Power Clean Front Squat Push Press Back Squat Second Push PressMetcon (Time)8 rounds 8 deadlifts (165/105) 4 burpees 30…

Badger

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Chrono CrossFit - CrossFitFor more information about "badger" http://www.arlingtoncemetery.net/mtcarter.htmBand stretching (No Measure)Traction with bandsFoam roll (No Measure)roll out 5-10 min (Focus of the day)Badger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach,…