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Friday March 22

Open workout 19.5 33-27-21-15-9 Thrusters 95/65 Chest to bar pull ups Time cap is 20min. Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups  

Melinda MettenFriday March 22

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Thursday March 21

“After Hours” For Time: 21-18-15-12-9-6-3 Russian Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Double Unders   Aerobic Capacity Bragging Rights 4 Rounds 300m run Sled push (down and back) 235/195 30 Air Squats Rest 1 min between rounds Record slowest round  

Melinda MettenThursday March 21

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Episode 4: Chiropractics with Dr. Antony Angus

Carl talks with Antony about the evolution of his fitness, wind surfing and his new chiropractics services (including acupuncture and dry needling) at CF Bangor. Dr Antony Angus DC, FIAMA. Dr Angus has been a chiropractor and an acupuncturist since 1996. He has owned and run multiple practices and specializes in chiropractic, dry needling and myofascial work. He is available


Melinda MettenEpisode 4: Chiropractics with Dr. Antony Angus

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Monday March 18

Thruster 3RM Build in weight for a heavy set of 3 for the day. (pop quiz) Every 2min for 10min. 18.5 = 11.6 (retest) Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps (M: 100 lbs, W: 65 lbs) 3 Chest to bar Pull-ups Thruster, 6 reps 6 Chest to bar Pull-ups


Melinda MettenMonday March 18

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Monkey Brain

Teams of 3 For Time (30 Minute Cap): 120 Power Clean (75/55), 120 Wallballs (20/14), 12 Rope Climbs 90 Power Clean (95/65), 90 Wallballs (20/14), 9 Rope Climbs 60 Power Clean (115/80), 60 Wallballs(20/14), 6 Rope Climbs 30 Power Clean (135/95), 30 Wallballs(20/14), 3 Rope Climbs 30min time cap. One athlete working at a time, share work however you choose.

Melinda MettenMonkey Brain

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CrossFit Open 19.4

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees   Time cap: 12 minutes, including 3-minute rest period   Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb. Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step


Melinda MettenCrossFit Open 19.4

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Thursday March 14

“Adele” 5 Rounds: 1 Minute Row 1 Minute Medicine Ball Squat Cleans (20/14) 1 Minute AbMat Sit-ups 1 Minute Rest   Aerobic Capacity “Bank Run” 400m Run buy in -Then- 4 Rounds 300m row 30 air squats 20 push ups 400m Run cash out

Melinda MettenThursday March 14

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