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8/17/2017; Thursday

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

5 T2B

100m run (1 point)

10 T2B

200m run (2 points)

15 T2B

400m run

Rest 1:00 (mandatory)

If you didn’t have time to finish your last run OR you finished your last round with less than 1:00 on the clock…

Enter the clock time in the notes section.

Compare to 4/14/16

Metcon (Time)

Bonus:

300 air squats

*without moving your feet

8/16/2017; Wednesday

CrossFit Magnolia – CrossFit

Back Squat (5×6)

goal is the same weight as last Monday

Metcon (Weight)

10-9-8-7-6-5-4-3-2-1:

Push jerks

Increase weight by 5# each round

Not for time

Use the rack

Log your heaviest round

Push Jerk (1RM)

8/11/2017; Friday

Strength
Deadlift (5×5)
 
WOD
4 rounds:
In 1 min, complete:
8 kb swings (53/35)
8 goblet squats (53/35)
8 box jumps (24/20)
3 min on, 1 min off.
Score is total rounds with all work completed in the min.