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Bartender

CrossFit Metropolis – WOD View Public Whiteboard Strength Power Snatch + OHS Complex Build to a Heavy Weight: 1 Hang Power Snatch 2 Power Snatches...
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Helen

CrossFit Metropolis – WOD View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Fall Back

CrossFit Metropolis – WOD View Public Whiteboard Strength Deadlift (5-5-5) Deadlift (3-3-3) Deadlift (1-1-1) Metcon Fall Back (Time) 15-12-9-6-3: Deadlifts (185/135) Bar Facing Burpees **Both...
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Sunday Oly

CrossFit Metropolis – Olympic Weightlifting View Public Whiteboard Technique 3-Position Pause Snatch 1 Snatch from the floor, then 1 Low Hang Snatch with 2-3 second...
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Moneybags

CrossFit Metropolis – WOD View Public Whiteboard Metcon Moneybags (Time) Teams of 3: 800M Team Plate Run (45/25) 75 Box Jump Overs (24/20) 50 Clean...
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Rush Hour

CrossFit Metropolis – WOD View Public Whiteboard Metcon Rush Hour (Time) Every 4:00 for 5 Rounds: 200M Run 10 Lateral Barbell Burpees 5 Power Snatches...
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The Good Life

CrossFit Metropolis – WOD View Public Whiteboard Metcon The Good Life (Time) 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)

High Heels

CrossFit Metropolis – WOD View Public Whiteboard Strength Squat Snatch 25 minutes working up to a heavy single. Metcon High Heels (AMRAP – Rounds and...
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