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WODs

Playground – Broward CrossFit 08-18-15

By 08/17/2015No Comments

Broward CrossFit – CrossFit

3 Rounds “Cindy” NFT (No Measure)

3 Rounds NFT

5 Pull Ups

10 Push Ups

15 Air Squats

Testing

5/10/5 Drill

Bench Press (4 x 10 Reps )

Hang Power Snatch (EMOM for 10 Mins – 1 Rep @70-80%)

Metcon (Weight)

15 Min Ladder

Rope Climb

Power Clean 135/95 (Rx) 185/135 (Rx+)

1 Rope Climb + 1 Power Clean

1 Rope Climb + 2 Power Cleans

1 Rope Climb + 3 Power Cleans

1 Rope Climb + 4 Power Cleans

etc…………

1000m Row (Time)

Max Effort 1000m Row

Steven