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WODs

Playground – Broward CrossFit 10-06-15

By 10/05/2015No 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)

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

Power Clean (from floor) + Hang Power Clean + Jerk (2 Warm Up Sets + 3 Work Sets)

Metcon (AMRAP – Reps)

10 Min AMRAP

5 C2B Pull Ups + 10 Vertical KB Swings 53/35(Rx) 70/53 (Rx+)

5 C2B Pull Ups + 15 KB Swings

5 C2B Pull Ups + 20 KB Swings

etc………………..

*always 5 Pull Ups + add 5 KB Swings each round

2 Mile Run (Time)

OPTIONAL

Steven