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Tag Archives: 500m row

09/11/2017 – Steel City CrossFit WOD

Lift

Squat 3 sets of 5 @ 65%, 75%, 85%

WOD

For Time:
1000 m Row
21 STOH 115/75
750 m Row
15 STOH
500 m Row
9 STOH
Keep same pace through entire row

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30/10/2017 – Steel City CrossFit WOD

Lift

1 RM Bench Press

WOD

For time:
Row 500 Meters
followed immediately by
Three rounds of:
9 Thrusters 95/65
10 Toes to Bar
11 Burpees

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09/08/2017 – Steel City CrossFit WOD

Lift

EMOM 8
Squat x 5 raising weight each min.

WOD

3 rounds for time:
500 m row
30 box jumps 24/20
20 push press 115/80

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