Bang!!! Bang!!!

V3 CrossFit – CrossFit

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A: Metcon (Time)

Performance- Teams of 2

800M Run

Directly into…

18 –15 -12 – 9 – 6 – 3

Overhead Squat (115/80)

Kettlebell Swings (70/53)

2-2-2-2-2-2

Rope Climbs

Rest 3:00

6:00 EMOM

10 Synchronized Burpee Over Bar

B: Metcon (Time)

Fitness – Teams of 2

800m Run

Directly into…

18 –15 – 12 – 9 – 6 – 3

Overhead Squat (75/55)

Kettlebell Swings (53,35)

7-7-7-7-7-7

CTB Pull Ups

Rest 3:00

6:00 EMOM

8 Synchronized Burpee Over Bar

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Fran Make Up

6:00 EMOM

10 Burpee Over Bar

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