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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Calories)5 SETS 3:00 ON / 1:00 OFF Bike Cals* -No Additional Rest b/t Sets- *RPMs must increase every set. Once you pick a RPM [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGDOUBLE TROUBLE (Time)FOR TIME 50-40-30-20-10 Double Unders Toe to Bar *Run 400m After Each Set (Score is Time)GOAL: EFFORT | Unbroken on the DU then [...]

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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Reps)"OPEN 18.5" AMRAP x 7 MINUTES 3 Thrusters (95/65) 3 C2B Pull-Ups 6 Thrusters 6 C2B Pull-Ups Pull-Ups 9 Thrusters 9 C2B [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No additional Conditioning -- HA-UGEEEE lifting day. Get after the GPP & Strength portions with the class or a few buddies!B. 60:00 GPPWarm-upWarm-up [...]

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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)CHOOSE YOUR ADVENTURE (Pick ONE)Warm-up (No Measure)ACTIVE RECOVERY ON A 20:00 RUNNING CLOCK... Steady state cardio. Nasal breathing only. Methodical and intentional pace...sustainable [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME* 21-15-9 Double DB Power Clean (35/20) 30-30-30 Unbroken Double Unders *After every full set, complete 100m Sprint. (Score is Time)GOAL: SPRINT | [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 18 MINUTES MIN 1 - 12/10 Cal Bike MIN 2 - 7 Hang Clean & Jerks (135/95) MIN 3 - 15 [...]

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