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WODs

Playground – Broward Crossfit 08-04-15

By 08/03/2015No Comments

Broward CrossFit – CrossFit

KB Swings + Goblet Squats (No Measure)

5 Rounds NFT

5 Russian Swings 53/35

5 Goblet Squats (1 second hold on bottom)

Clean Grip Power Snatch (15 Mins to find a 1 Rep Max )

Metcon (AMRAP – Reps)

Ping Pong EMOMs

EMOM #1 – 10 Minutes

Odd minute 10 Pull Ups (Rx) 5 Ring Muscle Ups (Rx+)

Even minute 10 Toe 2 Bar (Rx) 5 Toe 2 Bar + Bar Muscle Up (Rx+)

-rest 5 Minutes then

EMOM #2 – 10 Minutes

Odd minute 20 Hand Release Push Ups (Rx) 10 Handstand Push Ups (Rx+)

Even minute 20 Air Squats (Rx) 20 Alternating Pistols (Rx+)

Steven