507 North York Street
Suite #6
Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

Day

April 22, 2019

RANGEFINDER

3 Rounds For Time:21 HR Push-Ups18 Hang Dumbbell Snatch15 Toes-To-Bar
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KNIGHT RIDER

AMRAPx18:21/15 Calorie Row15 Strict Pull-ups15 Dumbbell Deadlifts (50/35lb)15 Dumbbell Front Squats (50/35lb)
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ANNIE’S ON THE RUN

Today we have a longer twist on the CrossFit Benchmark workout “Annie”. For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double...
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Weightlifting + Metcon

Power Clean + Push Jerk (Compare to 1/24/19)Build to a Heavy Complex Grace For Time:  30 Clean and Jerks
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KELLY

5 Rounds for time of:  400m Run  30 Box Jumps 24/20″  30 Wall-Ball Shots 20/14lb Today is another Girls Benchmark workout. Sustainable efforts across all of our rounds is the training focus. We will have a 30 minute time cap to complete.
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