MLK

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CrossFit Pendulum - CrossFitMetconMetcon (Time)15 Rds for time 100m Run 2 Bear Crawls (from cone to cone) 9 Alt. Dumbell Snatches 50/35"If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward." -…

24

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AnnouncementsMLK Day our last class of the day is NOON. No evening classes.CrossFit Pendulum - CrossFitMetconMetcon (AMRAP - Rounds and Reps)24 Min AMRAP 8 Push-ups 12 KBS 53/35 16 Goblet Step-ups 24/20 400m RunKBS is American. The weight that you use for your KBS is the same for your Goblet…

Machine

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AnnouncementsMLK Day our last class of the day is NOON. No evening classes.CrossFit Pendulum - CrossFitWeightliftingA: Top Down Power Snatch (1-1-1-1-1-1)1 High Hang Power Snatch 1 Hang Power Snatch 1 Power SnatchEvery 90 Sec on the Minute. Build to a heavy complexMetconB: Metcon (5 Rounds for time)50-40-30-20-10 Cal Bike Rest…