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19/07/2017 – Steel City CrossFit WOD

Skill

Hand Stand Hold

WOD

12 Min. AMRAP
3 Thrusters 95/65
3 Pullups
6 Thrusters
6 Pullups
9, 12, 15 etc.

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18/07/2017 – Steel City CrossFit WOD

Skill

800 m Run for Time

WOD

6 min. AMRAP
8 Deadlift 225/155
8 Toes to Bar
Rest 3 min
6 min. AMRAP
8 STOH
8 Box Jump 30/24

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17/07/2017 – Steel City CrossFit WOD

Lift

ME Muscle Up/Ring

WOD

Dip
AMRAP 15:
60 DU
30 Calorie Row
15 OHS (115/80)

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