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Steel City CrossFit WOD

Monday April 25, 2011

Skill – Agility

Lateral movement – side shuffling and karaokes

Lift

Bent Rows – 5-5-5-5-5

WOD

10-1-10 Front Squats (95/65)

1-10-1 Burpees

E.g. First round is 10 front squats followed by 1 burpee.  Second round is 9 front squats, 2 burpees.  Work the ladder down to 1 front squat and 10 burpees, then back up to 10 front squats and 1 burpee.

Congratulations to our newest member John for nailing down that squat form!

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