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About murray

Owner Steel City CrossFit Hamilton and long-time strength and conditioning coach in Hamilton, Ontario.

23/10/2017 – Steel City CrossFit WOD

Lift

6 x 6 DB Seated Press
Super setted with
6 x 6 Diamond Push Ups

WOD

12 min. AMRAP
50 Double Unders
40 Wallballs 20/14
30 Box Jumps 24/20
20 Toes to Bar
10 Bar facing Burpees
10 Chest to Bar Pullups
10 Cleans 135/95

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21/10/2017 – Steel City CrossFit WOD

WOD

In Teams of 2
Each partner must complete before partner can start
For Time:
750 m Row
25 Clean and Jerks 135/95
30 Wall Balls 20/14
35 Burpees
Then
8 x 25ft OH Lunges 25/10
Passing the plate to partner at the half way point

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20/10/2017 – Steel City CrossFit WOD

Lift

8 x 3 Strict Press @80%
ME Dips after each set

WOD

17 min. AMRAP
40 Burpee\ s
10 Snatch 75/45
30 Burpees
10 Snatch 135/75
20 Burpees
10 Snatch 165/100
10 Burpees
AMRAP Snatch 210/120

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