Steel City CrossFit in Hamilton WoD
Warm up: 3 rounds of:
10 Supermen
10 Dislocates
10 Squats
10 Push ups
WOD: CrossFit Total
Back Squat 1,1,1
Strict Press 1,1,1
Deadlift 1,1,1
Then attempt a PR on 500 m Row
or work on pull ups, double unders or handstand push ups
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