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Friday 9.30.16

Perpetual Motion CrossFit – CrossFit


10x 150m Row (2 Rounds for time)

Rest 1:1. Record slowest and fastest time.

Metcon (AMRAP – Reps)

4x AMRAP 3

12 Power Snatch (95/65)

9 Box Jump Overs (24/20)

AMRAP KBS (1.5/1) in the remaining time.
Rest 1:00 between rounds. Score is total # of KBS completed.

Metcon (No Measure)

4 Rounds

15 Hollow Rocks

15 V-Ups

15-sec L-Hang

22 Push-ups Challenge (No Measure)

22 Push-ups
To help raise awareness for veteran suicide prevention, for 22 days each one of our classes at our box will do 22 pushups. We will nominate a new box each day. You can learn more about this initiative and/or donate at


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