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WODs

Playground – Broward CrossFit 10-01-15

By 09/30/2015No 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

Shoulder Press (5/75, 4/80, 3/85, 2/90, 1+/95%)

Behind the Neck Push Press

Metcon (AMRAP – Reps)

3 Min AMRAP

3 Squat Clean and Jerks 135/95 (Rx) 155/105 (Rx+)

6 Push Ups (Rx) Chest slapping Push Ups (Rx+)

9 Box Jump Overs 24/20 (Rx) 30/24 (Rx+)

rest 2 Minutes

3 Min AMRAP

3 Squat Cleans 135/95 (Rx) 155/105 (Rx+)

6 Push Ups (Rx) Chest slapping Push Ups (Rx+)

9 Box Jump Overs 24/20 (Rx) 30/24 (Rx+)

rest 2 Mins

3 Min AMRAP

3 Power Cleans 135/95 (Rx) 155/105 (Rx+)

6 Push Ups (Rx) Chest slapping Push Ups (Rx+)

9 Box Jump Overs 24/20 (Rx) 30/24 (Rx+)

Steven