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24/05/2017 – Steel City CrossFit WOD

Lift

1 RM Weighted Strict Pull Up

WOD

“Bell”
3 Rounds for Time:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012

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23/05/2017 – Steel City CrossFit WOD

Lift

1 RM Clean and Jerk

WOD

For Time:
4 rounds:
25 cal Row
20 Lateral Burpees over Rower
15 Toes to Bar

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20/05/2017 – Steel City CrossFit WOD

WOD

Teams of 2, One Person working at a time
For Time:
Run the Gauntlet
50-40-30-20-10
Partner Wall Balls
KB Swings
Run the Gauntlet

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