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CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Squat Clean For Time: (10 min cap) 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) F: Squat Clean…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Strict Press EMOM 12 (6 Rounds) Odd – 3 Strict Press from the floor *build Even – 5-8 Toes to Bar F: Strict Press EMOM 12 Odd – 6-8 Strict…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Stamina O,P,F: Front Squat Alternating On the Minute x 12 (6 Rounds): Odd – 2 Front Squat Even – 4 Back Squats Barbell: 75% of Max Front Squat Main Crossfit Metcon O,P:…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Basics – Melbourne Warm-up Metcon (No Measure) Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Strict/Push Press (BTN) 5 Stiff Legged Deadlifts 5 Clean High Pulls 5 Muscle Clean 5…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Basics – Airport West Warm-up Metcon (No Measure) Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Strict/Push Press (BTN) 5 Stiff Legged Deadlifts 5 Clean High Pulls 5 Muscle Clean…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Double Fist (Time) For Time: 500 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 1000 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 500…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: 31 Heroes (AMRAP – Rounds and Reps) Teams of 2 AMRAP 31: 8 Thrusters (70/47.5) 6 Rope Climbs (12 City) 11 Box Jumps (30/24) 400 Meter Continuous…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Blockbuster (3 Rounds for reps) AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of “The Chief” (60/40) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Hip Hop (Time) For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders AbMat Sit-ups*20 min time cap F: Hip Hop – FITNESS (Time) For Time: 1 Mile…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Basics – Airport West Warm-up Metcon (No Measure) Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Strict/Push Press (BTN) 5 Stiff Legged Deadlifts 5 Clean High Pulls 5 Muscle Clean…