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10.4/17

By: 0

CrossFit Arsenal – CrossFit

Weightlifting

Cluster (Moderate tng 3)

Squat Clean+ Thruster

Metcon

Metcon (Time)

50 Thrusters for Time 95/65

Emotm Complete 8 Pull Ups

Beginning at 0

10min Cap
GPP

75/55

(6 Pull Ups emom)

Health

55/35

(4 Pull Ups or Ring Rows)

10/2/17

By: 0

CrossFit Arsenal – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP24

15 Wall Balls 20/14 (10)

15 Kettlellbell Swings (A) (70/50)

15 Box Jumps 24/20

EOMOTM

15 Ball Slams
GPP

WB 14/10

RKB 50/35

BJ Step Ups

Health

AMRAP20

WB 10/10

AKB 35/20

BJ Step Ups

10/1/17

By: 0

CrossFit Arsenal – CrossFit

Metcon

Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
Performance

135/95

GPP

95/65

600m Run

Health

75/45

400m Run