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13/09/2017 – Steel City CrossFit WOD

Lift

Squat 7 x 5 @75%+10

WOD

For Time:
3 Power Snatches 115/75
6 OH Lunges 115/75
9 Burpees then
6/9/12 then
9/12/15 then
12/15/18
Lunges are total, not each leg

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12/09/2017 – Steel City CrossFit WOD

Lift

5 Rounds of:
1 Power Snatch, 1 Squat Snatch, 1 OHS

WOD

AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes 
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

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11/09/2017 – Steel City CrossFit WOD

Lift

Squat 6 x 6 @70%+10lbs

WOD

343
7 Rounds for time @ 115/75:
10 STOH
10 Jumping squats
10 Cleans
10 Deadlifts
9  Bar over Burpees
In memory of the 343 firefighters lost on 9/11

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