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12.18.2018

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Metcon (Time) 5 rounds of: Box jumps(with a twist) 10 wall ball sit-ups 10 overhead lunges 10 KB swings *run* around the building

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12.18.18

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) 4 RFT: 200M Run 10 Front Squats 95/65 10 Bar over Burpees Metcon (AMRAP – Rounds) Death By Hang Cleans 75% of 1 Rep Max Add 1 Hang Clean each minute until you...

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12.17.18

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb. dumbbell

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“This sucks”

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Warm-up Jump rope: 3 rounds-30 seconds each feet together left leg right leg Metcon (Time) 21 burpees 21 wall balls 250m row 15 burpees 15 wall balls 250m row 9 burpees 9 wall balls...

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Saturday 12.15.18

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Calories) 5 Min Partner Max Calorie Row Take turns rowing to get the most calories as possible in the 5 minutes. There will be a penalty for the group with the least amount of...

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Whew Finally Friday!

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 G2OH 35#/25# 10 Weighted Reverse Lunges 35#/25# 10 TTB 10 Cal Row Metcon (Weight) 10 Min EMOM 3 Thrusters 95#/65# RX+ 135#/95#

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12.014.18 – BC

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Metcon (Time) 5 RFT – Team Relay 10 Cal Row 10 Ring Rows 10 Plank Jacks 10 DB Thrusters (Heavy) 10 Cone Lateral Hop Overs

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