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9/17/17

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CrossFit Arsenal - CrossFitMetconFoo (AMRAP - Rounds and Reps)13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-upsIn honor of Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013.To learn…

9.10.17

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CrossFit Arsenal - CrossFitMetconLumberjack 20 (Time)20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked…