Sunday

3 Star CrossFit – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10:00 MINUTE CAP) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls Workout Metcon […]

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Sunday

3 Star CrossFit – NC45 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Russian KB Swings 5/5 Single Arm KB Strict Press 10 Up-Downs 10 Tuck-Ups Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 6/6 DBL KB Split Squats MIN 2 – :40 Slow Seesaw KB Press (Score is Weight) Workout Metcon […]

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Saturday

3 Star CrossFit – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 150 Wall Balls (2014)* Every 2:00 including at 3,2,1 go…complete 18/16 Cal Row. (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 […]

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Saturday

3 Star CrossFit – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 Burpees Strength Shoulder Press (1×6 / 1×6 / 1×6+) STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many […]

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