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WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 10/15/2015No Comments

PLAYGROUND – BROWARD CROSSFI 10-16-15

Warm Up
Rowing Cleans
3 Rounds NFT
100 Meter Row
5 Power Cleans (empty bar)
5 Front Squats (empty bar)

 

Lift / Complex
Barbell Complex #2
Power Clean (floor) + Hang Full Clean + Jerk
Find a Heavy 1 RM in 10 Mins

 

Conditioning
Metcon (Time)
For Time: (30 Min Cap!)
30 Cal Row
30 Wall Ball 20/14
30 T2B
30 Deadlifts 185/135
30 Burpee Box Jump Overs
30 Deadlifts 185/135
30 T2B
30 Wall Ball 20/14
30 Cal Row

Steven