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Tag Archives: Row 500m

07/12/2017 – Steel City CrossFit WOD

Lift

Press/Push Press
5 x 3 press 3 push press (in one set)

WOD

Row 500 m
Directly into:
21-15-9
OHS (115/80#)
KB Swings (32/24kg)

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27/11/2017 – Steel City CrossFit WOD

Lift

Row 500 m for Time

WOD

3 Rounds for Time:
50 Double Unders
10 Power Snatch 95/65
10 Box Jump Overs 24”/20

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11/04/2017 – Steel City CrossFit WOD

Lift

Bench 3 sets of 3 @ 70%, 80%, 90%
Progressive Loaded Pushups
3 reps + Weight every 3 Reps Till Failure
3x
*120s Rest*

WOD

3 Rounds for Time:
Row 500m
12 Burpees
21 Box Jumps, 24/20

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