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Gymnastics

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Issaquah, Redmond, Sammamish - CrossFitView Public Whiteboard@HOME: Metcon (7 Rounds for reps)7 Rounds :30 sec Jumping Squats :30 Sec REST :30 Sec Plank Hold :30 Sec RESTRX+ Alt. Pistols Score is # of Jumping Squats Ea. RoundStrength - Tempo Pull Ups (31X3) (No Measure)4 Rounds 5 Tempo Pull Ups (31X3)…

DE Lower Squat

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Issaquah, Redmond, Sammamish - CrossFitView Public Whiteboard@GYM: Back Squats and HS Walks (Weight)18 min Alt. Movements Each Min 3 Back Squat @ 65% (Speed Squats) 25ft Handstand Walk@HOME: "BLACKJACK" AKA: TWENTY-ONE (Time)20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19…

Med / Long

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardGhost (3 Rounds for reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps…

KB

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardKB Complex and Cardio (4 Rounds for reps)4 Rounds Use (53/35) Kettlebell 8ea KB Swing - Russian 8ea KB Bent Over Rows 8ea KB Clean 8ea KB Overhead Presses 8ea KB Front Rack Lunge 8ea KB Deadlift 1min MAX Cal RowRX+ Double Kettlebell First…