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a)Strength
Snatch b)WOD AMRAP 10 Minutes 2 Man Makers (50/35) 1 Rope Climb 4 Man Makers 2 Rope Climbs 6 Man Makers 3 Rope Climbs +2 reps for Man Makers every additional round. +1 Rope Climb every additional round. a)Skill
Active Shoulder Drills b)WOD 400M Run 25 Wall Balls (20/14) 25 Pull Ups 4 Rounds for Time a)WOD
12 Minutes to work to a heavy 2 rep Cluster Rest 5 Minutes AMRAP 10 Minutes Hang Cleans (115/80) Toes to Bar Rest 5 Minutes 50 Kettlbell Swings (53/35) a)Strength
Overhead Squat b)WOD EMOM 10 Minutes Even: 15 Deadlifts (155/115) Odd: 25 Push Ups a)Skill
Bar Muscle Up b)WOD 6 Minutes 1000M Row remaining time- AMRAP KB Swings Rest 2 Minutes 6 Minutes 1000M Row remaining time-AMRAP DB Snatch (50/35) Rest 2 Minutes 6 Minutes 1000M Row remaining time- AMRAP Burpees |
AuthorBackyard Staff CategoriesArchives
January 2019
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Backyard CrossFit
716 S. Vail Avenue Montebello, Ca 90640 email: staff@backyardcrossfit.com |
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