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DE Lower Front Squat

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardHeavy - Thruster - Short (Time)10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6 Thrusters, 135/95 lbs 30 Double Unders 4 Thrusters, 135/95 lbs 20 Double Unders 2 Thrusters, 135/95 lbs 10 Double UndersRX+ Unbroken Double UndersRowling (AMRAP…

Build the Back

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)EMOM for 24 min (6 rounds) Max Reps at Ea. Quality over Quantity Push Up + DB Renegade Row (50/35) Assault Bike Barbell Roll Out (Evil Wheel) Lateral Box Step Over (24/20) Hold Plate to Chest (45/35)No designated rest time between…

Team WOD!

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 3 18 min AMRAP P1 5 Chest to Bar Pull Up 10 Thruster (135/95) P2 15/12 Cal Assault Bike P3 10 Slam Balls (30/20) 30 Russian Twists with Slam Ball (30/20)Each Person MUST finish their section and…

Lower Repetition

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardRankel (AMRAP - Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here

Heavy Long

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here