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Metcon

February 14, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 7 strict muscle-ups 50 squats 1,000-meter row Warm-up 2 rounds 200m row 10 alt spider 5 x5 second tempo squat

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Metcon

February 13, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds 30 wall ball 20/14 30 alt db snatch 50/30 30 cal row

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Metcon

February 12, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 5 burpee box jumps 36/30 10 kb swings 70/53 Warm-up 3 rounds :30 hollow hold 10 Banded kb swings 3 burpee box jump up step down

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Metcon

February 11, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 200m run Warm-up 2 rounds 100m run 5 Sumo Inchworm 10 Banded good mornings 15 Banded pull apart

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Metcon

February 8, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Assault Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 100/70 Calorie Assault Bike 1 […]

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Metcon

February 7, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 20-16-12-8-4 Db hang clean and jerk (switch after half)50/35# 20 cal row after each set Warm-up 3x 10 cal row increase intensity each round Sa db Clean Sa db strict press Db push jerk progression

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Metcon

February 6, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds : 300m Row 20 Box step ups 24/20 600m Assault Bike 10 Burpee Broad Jumps 300m Ski erg 20 V-ups

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Metcon

February 5, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 4 rope ascents, 15-ft. rope 5 handstand push-upsRx+ 3rounds 3 legless 5 strict hspu Warm-up 10 min for quality :30 Mt climbers 60m Sa oh carry 5 Knees to elbow bar or rope

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Metcon

February 4, 2019

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Announcements Get your #finneganstrong apparel here! https://www.finneganstrong.com CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 10: 8 alt db snatch 60/45 6 “two push-up” burpee 2-4-6-8-10-12… strict pull up Warm-up 400m jog 3 rounds 3 Sa db sumo deadlift 3 Sa db high pull 3 sa db muscle […]

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Metcon

February 3, 2019

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Announcements Get your #finneganstrong apparel here! https://www.finneganstrong.com CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 25: Row 1000m 20 Air Squats 40 Cal Assault Bike 60 Double-unders

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