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Metcon (AMRAP - Reps) 3 rounds 6 min AMRAP 40 cal

Metcon (AMRAP - Reps)
3 rounds
6 min AMRAP
40 cal ROW buy in
then
10 back squats (115/80)
10 barbell push ups
record total reps completed including cal Row
rest 6 min #crossfitcitruspark
#tampacrossfit

More from today’s WOD! Great job with this one g

More from today’s WOD! Great job with this one gang! 🔥
#crossfitcitruspark #tampacrossfit

Metcon (Time) 20 Burpees 20 Thrusters (115/75) 20

Metcon (Time)
20 Burpees
20 Thrusters (115/75)
20 Box Step Ups
15 burpees
15 Thrusters
30 Box Step Ups
10 Burpees
10 Thrusters
40 Box Step Ups
5 burpees
5 Thrusters
50 Box Step Ups
#crossfitcitruspark #tampacrossfit

More from “Viola” 🇺🇸 #crossfitcitruspark

More from “Viola” 🇺🇸
#crossfitcitruspark #tampacrossfit

Viola (AMRAP - Rounds) Complete as many rounds as

Viola (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

#crossfitcitruspark #tampacrossfit

Front Squat (3-3-3-3-3) Metcon (Time) 21-15-9 Righ

Front Squat (3-3-3-3-3)
Metcon (Time)
21-15-9
Right Arm Overhead DB Lunge (35/25)
Right Arm Swing
Left Arm Overhead DB Lunge
Left Arm Swing
#crossfitcitruspark #tampacrossfit

Saturday WOD! Teams of 2 400m run Karen 150 Wall

Saturday WOD!

Teams of 2
400m run
Karen
150 Wallballs
400m run
Elizabeth
21-15-9
Power Cleans
Ring dips
400m run
#crossfitcitruspark #tampacrossfit

Metcon (Time) 20 Rounds 100m Sprint 5 Burpees 25 m

Metcon (Time)
20 Rounds
100m Sprint
5 Burpees
25 min Cap
Metcon (Time)
Core Finisher
5 V-Ups
10 Sit Ups
10 V-Ups
20 Sit Ups
15 V-Ups
30 Sit Ups
20 V-Ups
40 Sit Ups
#crossfitcitruspark #tampacrossfit

Metcon (AMRAP - Reps) Push Jerk 3 sets max reps (1

Metcon (AMRAP - Reps)
Push Jerk
3 sets max reps (135/75)
(from the ground; each athlete should have a judge/counter)
Metcon (AMRAP - Reps)
3 rounds
1 min SDHP (75/50)
1 min Toes to Bar
1 min Cal Row
1 min Rest
#crossfitcitruspark #tampacrossfit

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