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FOE CrossFit – CrossFit

Chewbacca (Time)

Rx+

“Chewbacca”

1km Row

50 Wall Ball (20/14lbs)

50 Box Jumps (24/20-inch)

50 Ring Pushups

50 KB Swing (24/16kgs)

50 MB Clean

1km Row

Rx

“Chewbacca”

1km Row

50 Wall Ball (20/14lbs)

40 Box Jumps (24/20-inch)

30 Ring Pushups

40 KB Swing (24/16kgs)

50 MB Clean

1km Row

FITNESS

“Chewbacca”

500m Row

40 Wall Ball (14/10)

30 45lb Plate Jumps

20 20-inch Box Pushups

30 KB Swing (16/12kgs)

40 MB Clean (14/10lbs)

500m Run

171118

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FOE CrossFit – CrossFit

OUTCAST (AMRAP – Rounds and Reps)

Rx+

“Outcast”

5 Power Clean (185/135lbs)

8 Chest to Bar Pullups

30 Double Unders

AMRAP 16min

Rx

“Outcast”

5 Power Clean (155/115lbs)

8 Pullups

30 Double Unders

AMRAP 16min

FITNESS

“Outcast”

5 Power Clean (75/55lbs)

8 Jumping Chest to Bar Pullups

50 Singles

AMRAP 16min

171114

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FOE CrossFit – CrossFit

Metcon (Time)

Rx+

15-12-9-6-3

DB Front Rack Walking Lunges (65/45lbs)

Heel Taps

DB Front Squats

Rx

15-12-9-6-3

DB Front Rack Walking Lunges (55/35lbs) (each side)

Heel Taps

DB Front Squats

FITNESS

15-12-9-6

DB Front Rack Walking Lunges

Heel Taps

DB Front Squats

171113

By: 0

FOE CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Rx+

1-2-3-4-5…

Deadlift (315/205lbs)

Over Unders

AMRAP 10min

Rx

1-2-3-4-5…

Deadlift (275/185lbs)

Over Unders

AMRAP 10min

FITNESS

1-2-3-4-5…

Deadlift

Step Over Unders

AMRAP 10min

Deadlift (10-8-6-4-2-2-2)

171111

By: 0

FOE CrossFit – CrossFit

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here