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CrossFit 1490 – CrossFitView Public WhiteboardMetcon (Time)For Time -21 Cal Row -21 Thrusters 115/75# -15 Cal Row -15 Thrusters -9 Cal Row -9 Thrusters In a 10 Min Window -1RM Hang Clean and Split JerkHang CleanSplit...

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CrossFit 1490 – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Strictly Business 3 Rounds -1 Min Max Strict Pull Ups -1 Min Max Strict HSPU -1 Min Strict T2B or Hanging Leg Lifts -1 Min Walking Lunges (no measure)

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CrossFit 1490 – CrossFitView Public WhiteboardPower Clean (7×3)Power Clean Technique On the 1:30 x 7 Sets 3 Position Clean: -1 High Hang Clean -1 Hang Power Clean -1 Power Clean Start at 50%-finish around 75%Metcon (Time)”Dubs and Gs”...

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CrossFit 1490 – CrossFitView Public WhiteboardBack Squat (6×2)On the 1:30x 6 sets -1 Pausing Back squat -1 Back Squat Sets 1+2- 65% Sets 3+4- 70% Sets 5+6- 75%Step Aerobics (Time)3 RFT -Cal Bike (30/24) -20 Single DB Box Step Ups (50/35#) -10...

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CrossFit 1490 – CrossFitView Public WhiteboardJack (AMRAP – Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th,...