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Saturday 20/05/17

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PARTNER SATURDAY – Inspired by CrossFit PBs competition workouts.

5 min AMRAP

As many calories as possible on rower or bike

  • swap partners every 10 cals

Rest 2 mins

5 min AMRAP

10 Deadlift (60/40)

5 Hang Power Clean

  • Swap Partners each round

Rest 2 mins

5 min AMRAP

10 Ball Slams (12/9)

10 Overhead Ball Lunges

Friday 19/05/17

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FOCUS WORKOUT FOR CURRENT TRAINING CYCLE.

“Daniel”

For time

50 Pull ups

400m Run

21 Thrusters (42.5/30)

800m Run

21 Thrusters (42.5/30)

400m Run

50 Pull ups

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”