7/21/17 CrossFit

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RCCC - CrossFitQuestion of the day: -What is your favorite tradition (family, holiday, etc.)?Warm-upWarm-up (No Measure)400 m Run Dynamic Mobility Movement Review/PrepMetconMetcon (Time)3 Rounds 20 Strict Pull-ups 15 Strict Ring Dips 10 KB Turkish Get-ups 53/35MidLine2 MC Ring push ups (AMRAP - Reps)2 Minute Challenge Max effort ring push ups…
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7/21/17 Burner

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RCCC - BURNERQuestion of the day: -What is your favorite tradition (family, holiday, etc.)?Warm-upWarm-up (No Measure)400 m Run Dynamic Mobility Movement Review/PrepMetconMetcon (Weight)7 min EMOM 4 KB Turkish Get-ups *You choose the weightMetconMetcon (Time)For Time 60 Cal Row 50 Box Jumps 24/20 40 Lunges 30 Burpees 20 Strict Pull-ups 10…
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7/20/17 Burner

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RCCC - BURNERQuestion of the day: -If you could instantly become fluent in another language, which language would you choose?Warm-upWarm-up (No Measure)3 Minutes of Movement Hip/Shoulder Mobility 3 RNFT 3 Inch Worms 5 Good Mornings (PVC) 7 SquatsMetconMetcon (Time)2 Rounds 21 Wall Balls 20/14 18 KBS 53/35 15 Push Presses…
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7/19/17 CrossFit

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RCCC - CrossFitQuestion of the day: -What is one summertime activity you often try and do?Warm-upWarm-up (No Measure)500 m Row Hip/Shoulder Mobility Movement Review/PrepMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#**REST 7 MINUTES**MetconIsabel (Time)For Time: 30 Snatches, 135# / 95#MidLine5 Rounds 5 V-ups 7 Hollow Rocks 9 Sit-ups
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