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CrossFit Sane – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 cals Airdyne 20 Pullups 20 Front Rack Lunges 95/65

CrossFit Sane – CrossFit Metcon LuRong Christmas Chipper (Time) 15-12-9-6-3 KBS Power Cleans Box Jump Overs *12 min time cap L3 – 70/53, 135/115, 30/24″ L2 – 53/35, 95/65, [...]

CrossFit Sane – CrossFit Conditioning Team 2k (Time) As a team, accumulate a 2k row per teammatescore = total time as a team Cooldown – ROMWOD

CrossFit Sane – CrossFit Metcon Metcon (5 Rounds for time) EMOM 15 Min 0: 5 deadlifts 225/165 Min 1: 20 Double unders Min 2: 10 pushups

CrossFit Sane – CrossFit Metcon 12 Days of Christmas! (Time) 1 Squat Snatch 95/65 (Rx+135/95) 2 C2B Pull-ups (Rx+ Muscle-Ups) 3 Toes to Bar 4 Box Jumps 24″/20″ 5 Hang Power [...]

CrossFit Sane – CrossFit Metcon Potholes (Distance) 15min Airdyne for Distance *Every 5min complete 10 Ring Dips (start with Dips and end with Dips) Cooldown – ROMWOD

CrossFit Sane – CrossFit Weightlifting Hang Clean Complex (1RM) 1 Hang Clean Pull (Pos 1) 1 Hang Clean Pull (Pos 2) 3 Hang Cleans (Pos 2) Extra Work Metcon (No Measure) 2x 10 Reverse Hypers [...]

CrossFit Sane – CrossFit Metcon Double Double (2 Rounds for time) FT: 27-21-15 Ring Pushups 15-12-9 Pendlay Row Rest 5min FT: 12-9-6-3 Double Russian KBS 53/35 Strict HSPU

CrossFit Sane – CrossFit Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

CrossFit Sane – CrossFit Gymnastics Metcon (No Measure) Skill work: A1) Superman/Hollow Body Hold/ kipping practice A2) Lat pulldowns + Dips B1) Kipping/Butterfly Pullups B2) Transititon [...]