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15/11/2017 – Steel City CrossFit WOD

Lift

Strict Press 3 sets of 3 @ 70%, 80%, 90%

WOD

For Time:
20 Thrusters, 95/65
20 Cleans 95/65
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark

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14/11/2017 – Steel City CrossFit WOD

Lift

Double Under Practice
EMOM 8
Hang Snatch – 1 Power, 1 Full

WOD

5 Rounds for Time:
10 Pull Ups
15 Push Ups
20 Squats
25 Sit Ups

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13/11/2017 – Steel City CrossFit WOD

Lift

4 Min. Split Time Rowing
Squat 3 sets of 3 @ 70%, 80%, 90%

WOD

AMRAP 10:
10 Power Cleans 135/95
20 Wall Balls, 20/14
30 Double Unders

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