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16/09/2017 – Steel City CrossFit WOD

WOD

In teams of 2:
A rows
B completes 1 round of:
5 Burpees
10 Situps
15 Air squats
Switch after each round
Continue until 3000 m row is complete

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15/09/2017 – Steel City CrossFit WOD

Lift

Squat 8 x 4 @80%+10

WOD

3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (185/135)
10 Bar Facing Burpees

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14/09/2017 – Steel City CrossFit WOD

Lift

EMOM 6
3 Strict Press, 3 Push Press, 3 Jerks

WOD

AMRAP 15
20 Bench (155/105)
30 Calorie Row
40 Abmat Sit Ups

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