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Tag Archives: 250 m row

22/2017 – Steel City CrossFit WOD

Lift

Work on a weakness

WOD

5 rounds for time:
12 KBS 2/1.5 pood
12 toes to bar
250 m row

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18/04/2017 – Steel City CrossFit WOD

Lift

Squat 5 reps @ 75%, 3 @ 85%, 1+ @95%
DB Step Ups 3 x 10ea
Super Set
BW Walking Lunges 2L
*90s Rest*

WOD

AMRAP 12
250m Row
15 Push ups

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11/10/2016 – Steel City CrossFit WOD

Lift

Front Squat 5 x 3 @75%

WOD

With a running clock:
AMRAP 5:
750m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU

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