1-888-206-7032 info@crossfitboston.com 100 Holton St Rear, Brighton, MA 02135

122914

1. Overhead squat - Max reps @ bodyweight (3/4, 1/2) 2a. Pull-ups - 3 x max reps, rest 30 seconds 2b. Ring Dips - 3 x max reps, rest 30 seconds 3. Nancy in a Boat 5 rounds for time…

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122814

Teams of 2 working simultaneously AMRAP 5 6 Power Snatch, 115/75 12 Deadliftrest 10 minutesAMRAP 5 6 Power Clean, 115/75 12 OTB burpeesrest 10 minutesAMRAP 5 6 Thruster, 115/75 12 Double under

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122714

1. Back Squat with a 22x2 tempo @ 80%, women 5x5/men 5x3, rest 3:00 2. Bench Press with a 22x2 tempo @ 77%, women 5x5/men 5x3, rest 3:00 3. 10 rounds Row 30 seconds @ 2k race pace Row 30…

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122614

5:00PM only 1 Squat Clean Thruster (135 pounds/95 pounds) 2 Handstand Push-Ups 3 Over-the-Box Jumps (24”/20”) 4 Lateral Bar-Hopping Burpees 5 Waaall Baaalls! (30 pounds/20 pounds) 6 Push Presses (135 pounds/95 pounds) 7 Front Squats (135 pounds/95 pounds) 8 Kettlebell…

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