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Nate

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CrossFit Seek and Destroy - CrossFitMetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereIntermediate Option Complete as many…

01/31/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)ROMWODMetconMetcon (No Measure)14 Min. EMOM Odd- 8 Sandbag Cleans 100/75 Even- 7 Burpees over SBStrengthClean4x2 Clean Pull+Clean 70%x2, 75%, 80% 3x2+2 Hang Clean+FS 75%, 80%x2 3x7 DL 2@100%, 105% 3x10 GHD Hip Ext.(Wgtd)MetconMetcon (No Measure)FGB KB Push Press Tire Flip Sled…

01/30/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)MetconMetcon (No Measure)5 RNFT 2 Rope Climbs 8 Box Step-Ups 50/35 12 HSPUStrengthBack Squat5 sets of 2 tempo BS * 7 sec. down * 3 sec. pausein bottom * 65%x2, 70%x2, 75%x1MetconMetcon (Time)"After Party" 1-2-3-4-5-6-7-8-9-10 DB Squats 50/35 30 Dubs after…