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WODs

Playground – Broward CrossFit 08-25-15

By 08/24/2015No Comments

Broward CrossFit – CrossFit

KB Circuit Warm Up (No Measure)

3 Rounds NFT

10 Russian KB Swings 53/35

5 Goblet Squats 53/35

10 Push Ups

Bench Press (5/60, 4/65, 3/70, 2/75, 1/80%)

Squat Snatch (Find a solid 1 Rep Max )

Metcon (Time)

3 Rounds

7 Chest 2 Bar Pull Ups (Rx) 7 Ring Muscle Ups (Rx+)

10 Power Snatch 135/95 (Rx) 155/105 (Rx+)

rest 10 minutes

3 Rounds

5 Hand Release Push Ups (Rx) 5 Handstand Push Ups (Rx+)

500 M Row

Steven