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25/04/2017 – Steel City CrossFit WOD

Lift

Weighted Pull Ups
3 x 5 no weight
Isometric Ring Pull Up
3 x 30s *120s Rest*

WOD

5 Rounds for Time
20 Cal. Row
20 Power Snatch 75/55

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24/04/2017 – Steel City CrossFit WOD

Lift

Bench 3 sets of 5 @ 40%, 50%, 60%
Flat DB Alternating Neutral Press 3 x 8ea
Super Set
Plyo Push ups 3 x 6
*120s Rest*

WOD

For Time:
100 Back Squats 155/105
2 Rounds of Cindy every time the bar is dropped

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22/04/2017 – Steel City CrossFit WOD

WOD

Teams of 2, one person working at a time, partners alternate rounds.
8 Rounds:
20 wall ball shots
10 burpees
400 m run – both run

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