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“Helen Plus”

Heritage CrossFit – CrossFit Metcon a: Helen Plus (Time) 5 rounds 400 meter run 12 pull ups 21 kb swings

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6/21/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 6 rounds 7 power clean 155/115 14 wall ball 20/14

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6/20/2016

Heritage CrossFit – CrossFit Metcon a: Isabel (Time) For Time: 30 Snatches, 135# / 95# Metcon b: Metcon (AMRAP – Rounds and Reps) life style wod amrap 20 250 meter row or 200 meter run 10 power snatch 95/65 5 burpee over the bar cashout 100 ab mat sit

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“Daniel”

Heritage CrossFit – CrossFit Metcon () Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here

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6/17/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 power clean 135/95 ring dip 400 meter run

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6/16/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) team of 2 100 burpee 100 meter farmers walk 70/55 100 ttb or knee to elbow 100 meter farmers walk 70/55 100 kb swings 70/55 100 meter farmers walk 70/55 100 burpee pull up

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6/15/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) 3 rounds 600 meter run 20 front rack lunges 115/80 95/65 10 el 20 lateral jumps over the bar 10 es

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6/14/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 3 rounds 20 hang snatch 95/65 20 wall ball 20/14 40 push ups 100 meter shuttle sprint

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6/13/2016

Heritage CrossFit – CrossFit Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven […]

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6/11/2016

Heritage CrossFit – CrossFit Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here

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