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Tag Archives: pull ups

11/01/2018 – Steel City CrossFit WOD

Lift

EMOM 5
1 Press, 2 Push Press, 3 Jerks

WOD

5 RFT
30 Wall Balls 20/14
15 Pull Ups
5 Dead Lifts 315/225

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21/12/2017 – Steel City CrossFit WOD

Lift

EMOM 10-3 Cleans
Add 10 lbs each min.

WOD

“3 Wise Men”
“Jeremy”
AMRAP 4
5 Hang Squat Snatch 135/95
10 Bar Over Burpees
“Ben”
10 Power Cleans 135/95
20 Pull Ups
“Beau”
15 Box Jump Overs 24”/16”
30 Wall Balls 20/14
2 min Rest Between

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14/12/2017 – Steel City CrossFit WOD

Lift

EMOM 6-3 Front Squats

WOD

AMRAP 4:
27/21 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21/15 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15/12 Cal Row
15 Burpees
15 Pull-ups

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