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Whole Strength CrossFit – CrossFit View Public Whiteboard Warm-up x/ empty barbell 5 Deadlifts 5 Clean Pulls 5 Push Press Rest 20s 3 Power Clean 3 Front Squat 3 Push Jerk Rest 20s 1 Squat [...]

Whole Strength CrossFit – CrossFit View Public Whiteboard Warm-up Yoga Weightlifting Skill 10 Min Practice on Power Cleans Metcon Metcon (AMRAP – Reps) In teams of 2 11 Min AMRAP 3 [...]

Whole Strength CrossFit – CrossFit View Public Whiteboard Warm-up w/ empty barbell 8 Bent-over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Face Pulls 15 [...]

Whole Strength CrossFit – CrossFit View Public Whiteboard Warm-up x2 w/ empty barbell 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Face pulls Mobility Banded Shoulder Complex [...]

Whole Strength CrossFit – CF Metcon 12 days of Christmas (Time) *In teams of two FT 1 SDHP 95#/65# 2 Toes 2 Bar 3 Pullups 4 Thrusters 95#/65# 50 Single Unders 6 KB Swings 53#/35# 7 Deck [...]

Whole Strength CrossFit – CF Metcon Metcon (Time) Every 7:00 x 3 Sets Row 750 Meters 75 DU 50 Abmat Sit-ups

Whole Strength CrossFit – CF Metcon Metcon (Time) FT 10 Squat Cleans 135/95 10 Box Jumps 30/24 8 Squat Cleans 165/115 10 Box Jumps 30/24 6 Squat Cleans 185/125 10 Box Jumps 30/24 4 Squat [...]

Whole Strength CrossFit – CF Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP in teams of 2: 12 Power Cleans 135/95 100 DU 12 Lateral Burpees Over the Bar 100 DU 12 T2B

Whole Strength CrossFit – CF Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Whole Strength CrossFit – CF Metcon Metcon (Time) FT In teams of two 2k Row 200 Meter Farmer Carry 53/35 100 Walking Lunges 1k Row 200 Meter Farmer Carry 53/35 100 Push-ups 2k Row