10.14.17

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CrossFit Ashland - CrossFitMetcon (Time)RXD Partner Workout Buy In: 80 Medball Pass Situps 20/14 Then complete: I go, you go… 10 Rounds 10 Barbell Lunges 10 Lateral Box Jumps FITNESS Partner Workout Buy In: 80 Partner High Five Situps Then complete: I go, you go… 10 Rounds 10 DB Lunges…

10.13.17

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CrossFit Ashland - CrossFitMetcon (AMRAP - Reps)RXD 4 Rounds 30sec DB Single Arm Carry 30sec DB Suitcase Deadlift (right) 30sec Good Mornings 30sec Superman Hold 30sec DB Suitcase Deadlift (left) 30sec DB Single Arm Carry 1min rest 53/35lb Dumbbells or KB FITNESS 4 Rounds 30sec DB Single Arm Carry 30sec…

10.11.17

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CrossFit Ashland - CrossFitMetcon (Time)RXD 10 Squat Clean (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Snatch (115/75lbs) 10 Hang Squat Snatch (95/65lbs) 10 Squat Snatch (115/75lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Clean (155/115lbs) FITNESS 6-8-10 Front Squat Hang Power Clean Power Snatch Hang Power Snatch