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Tag Archives: kb swings

18/11/2017 – Steel City CrossFit WOD

Lift

Teams of 2, working in 1 min. intervals, 30sec. each for 24 min.:
4 Rounds of:
Burpees
Sit Ups
KB Swings
Russian Twists
Pull Ups
Push Ups

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28/10/2017 – Steel City CrossFit WOD

WOD

“Last Run”
In Teams of 2 For Time:
Partners Run Together:
Run the Circuit (600m)
P1 – 8,6,4,2 Burpees
P2 – 7,5,3,1 Burpees
Run 400 m
P2 – 8,6,4,2 Jumping Lunge
P1 – 7,5,3,1 Jumping Lunge
Run 200 m
P1 – 8,6,4,2 Wall Balls
P2 – 7,5,3,1 Wall Balls
Run 100 m
P1 – 8,6,4,2 KB Swings
P2 – 7,5,3,1 KB Swings
Run the Circuit

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30/09/2017 – Steel City CrossFit WOD

WOD

In Teams of 2, one partner working at a time:
7 Burpees
7 Cal. Row
7 Push Ups
400 m Run
7 Sit Ups
7 Pull Ups
7 Plank to Elbows each arm
400 m Run
7 Wall Balls
7 KB OH Lunges each leg
7 KB Swings
400 m Run

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