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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Oct 7 2019 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.7.2019(Check In) Warm-up AMRAP x 5 MINUTES 10 Ring Rows 5 Up-Downs 5/5 DB Deadlift 5 Up-Downs then... 2 ROUNDS 8 Kip Swings 6 Scap Pull-ups 4 Jumping Pull-up w/ negative* Strength Metcon (No Measure) EMOM x 12 MINUTES 5 Strict Pull-ups or 5 Banded Strict Pull-ups Workout Metcon EVERY 3:00 FOR 5 SETS 15/12 Cal Bike 20 Alt. DB Snatch (45/30) 10 Pull-ups |
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