8.3.17

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CrossFit Ashland - CrossFitMetcon (Time)RXD 90sec ring pushup hold 40 db step ups (db’s by side) (45/25lbs) 30 wall ball (20/14lbs) 20 box around the worlds 1min parallette l-sit hold 30 db step ups (db’s by side) 20 wall ball 10 box around the worlds 30sec ring pushup hold 20…

7.29.17

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CrossFit Ashland - CrossFitMetcon (AMRAP - Reps)RXD In partners perform AMRAP 15 mins of both movements: Squat Clean (185/135lbs) Muscle Up * Athletes can use any order rep scheme they like. * Only one person on each movement at a time. FITNESS In partners perform AMRAP 15 mins of both…