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24/01/2018 – Steel City CrossFit WOD

Lift

EMOM 7
OH DB Lunge 20’

WOD

7-Minute AMRAP of:
Burpees to a 6? target
Then at the 9 min. mark
EMOM 10
200/130 m Row

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23/01/2018 – Steel City CrossFit WOD

Lift

Bench Press 5 x 5

WOD

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

28 min. Time Cap

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22/01/2018 – Steel City CrossFit WOD

Lift

EMOM 10
2 Power snatch
Death by T2B
Count by 2’s

WOD

AMRAP 10
7 Deadlifts 225/155
14 Push ups

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