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Easter egg hunt!

CrossFit Voyage – CrossFit Easter Egg Partner 20 minute AMRAP (AMRAP – Rounds and Reps) Each team (M/M, F/F, M/F) collects 4 eggs, which contain movements Put the 4 movements in the order you wish to complete them Work to complete a 20 minute AMRAP **You may split up reps and movements however you wish

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ROMWOD

CrossFit Voyage – CrossFit ROMWOD (No Measure) 45 minute ROMWOD earns your intramural team 10 points! Metcon (AMRAP – Rounds and Reps) 4-minute Amrap 15 reverse burpees 10 dumb bell push jerk 40/25

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Last week of trial by fire!

CrossFit Voyage – CrossFit Bergeron Beep Test (AMRAP – Rounds and Reps) EMOM for as long as possible: 7 Thrusters 75/55 7 Pull ups 7 Burpeesall 21 reps must be completed in order to continue into the next minute. This is short and painful! Barbell Floor Press (3-3-3, go heavy!) lay on the floor, practice...

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The Open 18.4!

CrossFit Voyage – CrossFit Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap:...

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The lull before the storm

CrossFit Voyage – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips 7 position hip mobility (No Measure) Let’s become more athletic Shoulder Mobility (No Measure) Voodoo Bands and foam roll everything! 2 minutes Max Calories on Assault Bike (Calories)...

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How do you train the day before Christmas Eve?

CrossFit Voyage – CrossFit Barbell Floor Press (10-8-6-4) lay on the floor, practice bench technique with a spotter Metcon (7 Rounds for reps) 7 minute E2MOM Even :40 Double Unders Odd :30 Dumbell Snatch 50/35 Metcon (7 Rounds for reps) 7 minute E2MOM Even. :30. Burpee box jumps Odd. :40 Wall Ball shots 20/14