2.17.18

Branded One CrossFit - CrossFitWarm-upMed-ball skeeball Best 2 out of 3 Losing team does...Metcon (AMRAP - Rounds)"BLACKJACK" Partner AMRAP in 21 minutes 21 calorie Air Bike/Row 21 Kettlebell Swings (53/35 lb) 21 AbMat Sit-Ups (Alternate partners every completed round)Cool DownToe…

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2.15.18 metcon

Branded One CrossFit - MetconMetconMetcon (No Measure)Alt EMOM 14 Odd – 10 Ring Rows Even – 10 Hand Release PushupsMetcon (AMRAP - Rounds and Reps)AMRAP 20 20 sprinter sit ups 20 alternating KB clean/ step back lunge/ press in the…

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2.15.18

Branded One CrossFit - CrossFitStrengthHandstand Push-ups (1 x ME)10 min to establish max reps hspuMetconMetcon (5 Rounds for reps)Every 5 mins for 25 mins 400m run Hspu (50% established max)

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2.14.18

Branded One CrossFit - CrossFitAccessoryMuscle up practice and drills - 15 minutesMetconCrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersCool DownHip Stretch on wall Forearm Smash

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2.14.18 metcon

Branded One CrossFit - MetconWarm-up20 mins of bergener pvc work. Hold positions and make it burnMetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 200m run 25 pvc clusters

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2.13.18

Branded One CrossFit - CrossFitStrengthDeath by Pullups - EMOM (AMRAP - Rounds)Minute 0-1 - 1 Pullup Minute 1-2 - 2 Pullups Minute 2-3 - 3 Pullups Minute 3-4 - 4 Pullups Until DEATH!!! (or failure)MetconMetcon (Time)5 Rounds 10 Hang Squat…

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2.13.18

Branded One CrossFit - MetconAccessoryKB Carry Marathon 12 min AMRAP (Laps around rig) R OH Carry R Front Rack Carry R Farmer Carry L OH Carry L Front Rack Carry L Farmer CarryMetcon (Weight)E2MOM for 14 minutes 5 med ball…

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2.12.18 metcon

Branded One CrossFit - MetconMetconMetcon (No Measure)EMOM for 16 minutes 20 banded bent over rows 20 banded strict pressMetcon (AMRAP - Rounds and Reps)14 minute AMRAP 20 wide knee mountain climbers 20 alt plank side shuffles 20 BurpeesMetcon (AMRAP -…

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