Last WOD/OLY of 2017!!

Crossfit Mount Kisco – CrossFit 8am: Metcon (Time) “Big Ole Chipper” 120 Double Unders 60 Wall Balls 20/14 lb. 30 SDHP 115/80 lb 100 Sit Ups 30 SB FR Lunges 115/80 lb. 60 American Swing 24/16 kg. 120 Double Unders OLY: Clean and Jerk OLY...

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FriYAY

Crossfit Mount Kisco – CrossFit Metcon (Time) 5 Rounds 5 Hang power clean 155/105 lb. 5 Thrusters 155/105 lb. 10 T2B 10 Box Jump Over 24/20” 515 Strict Pull up (Time) 5-1-5 strict Pull ups

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Thursday

Crossfit Mount Kisco – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

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Wednesday

Crossfit Mount Kisco – CrossFit Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon (No Measure) EMOM x 7 Rounds Odd: 4 Bar Muscle Up (scale: 5 C2B+8 Push Up) Even: 8 Front Squat @50% from floor

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Tuesday

Crossfit Mount Kisco – CrossFit Metcon (Time) Partner 150 Wall Balls 20/14 lb. 100 Pull Ups 100 Dead Lift 165/115 lb. 75 Burpees Over Bar 75 Synchro American Swing 24/16 kg. OTM – 2 Clean and Jerk 165/115 lb.

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Saturday

Crossfit Mount Kisco – CrossFit 12 Days of XMAS – RTM (Time) 1. Ring or Bar MU 2. Power Clean 185/125 lb. 3. HSPU 4. Burpees 5. C2B 6. Dead Lifts 185/125 lb. 7. HRPU 8. Ball Slams 50/30 lb. 9 American Swing 24/16 kg. 10. S.B. Squat...

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Friday!

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap – 18 Minutes 8 C2B Pull Ups 8 OH Walking Lunges 50/35 lb. 16 Box Step Ups 50/35 lb. 8 OH Walking Lunges 50/35 lb.

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Thursday

Crossfit Mount Kisco – CrossFit Metcon (Time) Partner – partition reps however youd like 100 Front Squats 135/95 lb. 80 Push Jerks 135/95 lb. 60 Synchro Burpees Over Bar 40 Synchro T2B 20 Alternating Wall Walks

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Tuesday

Crossfit Mount Kisco – CrossFit Power Clean ((1:30)10 Rounds to find heaviest 2rm Power clean ) Metcon (Time) 75 Russian Swings 32/24 kg. 60 T2B/Pull Up/T2B/PullUp 45 Thruster 105/75 lb. 200m Run 15 Burpee Box Jump Over 24/20” BBELL: Metcon...

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