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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Oct 21 2021 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3207 days ago) |
10.21.2021(Check In) Warm-up EMOM X 5 MINUTES (:50 WORK/ :10 REST) MIN 1 - :20 Step-ups then Max Box Jumps MIN 2 - Max Alt. DB Tempo Deadlift (3131) MIN 3 - :20 Single DB Squats then Max Single DB Strict Press MIN 4 - Max Ring Rows with :02 pause at the top MIN 5 - :20 Scap Pull-Ups then Max Active Hang Workout ROCKY HORROR (Time) 4 ROUNDS FOR TIME 25 Box Jumps (24/20) 10 DB Thrusters (50/35) 25 Pull-Ups 10 DB Thrusters 25 Alt. DB Snatches -Hard Cap 30:00- Partner Workout Option Metcon (Time) IN TEAMS OF 2... 3 ROUNDS FOR TIME 50 Box Jumps (24/20) 20 DB Thrusters (50/35) 50 Pull-Ups 20 DB Thrusters 50 Alt. DB Snatches *P1 works while P2 Rests. Split work as needed. Optional Finisher Metcon (No Measure) 4 SETS (:30 ON/:30 OFF) MOVT 1 - Banded Glute Bridge-Ups MOVT 2 - Leg Banded Deadbugs *1 SET = MOVT 1 + MOVT 2. |
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