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Tag Archives: 500m row

18/05/2017 – Steel City CrossFit WOD

Lift

Deadlift  5 reps @ 75%, 3 @ 85%, 1+@95%
BB Glute Bridge 4 x 6
SB Hamstring Draw In 2 x 12 90s rest

WOD

3 Rounds for Time:
500 M Row
40 Air Squats

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20/03/2017 – Steel City CrossFit WOD

Lift

5 x 5 Back Squat

WOD

3 RFT:
Row 500m
12 Burpees
21 Box Jumps 24/20

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24/10/2016 – Steel City CrossFit WOD

Lift

Front Squat
1 x 3 @75%
1 x 1 @80%
1 x 3 @75%
1 x 1 @85%

WOD

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

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