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WODs

Monday, October 13, 2014

By October 12, 2014One Comment

Main – CrossFit

Warm-up

3 Rounds
10 Push Ups
10 Ring rows
10kB Swings
10 Air Squats

Floor Press (15 Min to Establish a 1RM)
-After 1RM, Establish max rep test
Men 225/185lbs
Women 115/85
-Scale to 70% of max

Metcon (Time)

3 Rounds
10 Double KB Push Press 53/35
-can do 95/65 if bar has to be used
10 Burpee Box Jumps 24/20

Check out this blog post by Coach Chris Kerr

 

Jerrod Ruhl

Author Jerrod Ruhl

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