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Metcon

July 19, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time of: 50-ft. overhead walking lunge 25 sit-ups Men: 135 lb. Women: 95 lb. Warm-up 400m run 30m single arm oh carry 15 m Sampson Plank rotations :20/20/20/20

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Metcon

July 18, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 2,000-m row 1-mile run 2,000-m row 1-mile run 2,000-m row

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Metcon

July 17, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x Left- 5 each high pull, press, ohs :20 supinated bar hang 5 v ups Right- 5 each high pull, press, ohs :20 supinated bar hang 5 v ups Metcon (Time) 3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, […]

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Metcon

July 16, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 8 sumo inch worm with push up 10 bottom burpee 5 jump squats 10 barbell good morning 5 each sciatica nerve floss Metcon (Time) 5 rounds for time of: 5 deadlifts 10 burpees Men: 275 lb. Women: 185 lb.

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Metcon

July 15, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x 10 each single leg hops 10 each lateral box step ups 10 pass throughs :20 each side plank hold 20 power double taps Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats Men: […]

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Keypad

July 13, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Keypad (Time) Each number will have a prescribed movement from there you will have your workout! Initial Zip Phone number First middle last Social

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Metcon

July 12, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x 30 mt climbers 10 each spider 5 tall cleans 3x :20 Face down hs wall press :20 hs hold 3 each hs shifts Metcon (Time) For time: 100-ft. handstand walk 9 squat cleans 75-ft. handstand walk 12 squat cleans 50-ft. handstand walk 15 squat cleans […]

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Rowing

July 11, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard 500m Row (Time) Max Effort 500m Row Metcon (Time) 10 rounds 500/400m Row Rest 2 Min between

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Front squats

July 10, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 10 oh wrist ext. 10 lateral box step ups 15 m each single arm front rack carry 10 sa front rack squats 3x building weight :30 front rack hold 3 front squats Front Squat (5-5-5-5-5)

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Metcon

July 9, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x 15m toe walk, heal walk 8 sumo inch worm with push up 10 lateral band step overs 3x 100m Row 10 double tap power jumps Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 200-m row 50 double-unders

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