02 Nov 2018 Friday
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November 2, 2018 Josh Rogers

1,2,3,4 pick that bar up off the floor…

Sticky Post By On November 2, 2018 With 2 Comments

 

Friends helping friends

CROSSFIT

S&P Cycle: squat-pull–press –pull- OFF

A.

5 sets

Weighted Pull ups 3-5 reps

Weighted Dips  5 reps

 

B. AMRAP in 12 min:

1 Sq snatch (155/105)
1 bar muscle up
2 snatch
2 BMU… 3,4,5,6,7….

CSPORT

A. 10 rounds for time:
5 bench press
7 burpees
9 box jumps

800m run or row

B. 10 rounds for time:
5 knees 2 elbows
7 wall balls
9 lunges per leg

800m run or row

Comments (2)

  1. R.O.

    Wednesday’s Class WOD
    A: 135/145/155
    B: 10 rds + 1 Rooe climb + 1 PC rxd

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