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Tag Archives: STOH

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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13/10/2017 – Steel City CrossFit WOD

Lift

6 x 6 Close Grip Bench

WOD

10 min. AMRAP
5 STOH 115/75
10 Deadlifts 115/75
15 Box Jumps 24”/20”

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11/09/2017 – Steel City CrossFit WOD

Lift

Squat 6 x 6 @70%+10lbs

WOD

343
7 Rounds for time @ 115/75:
10 STOH
10 Jumping squats
10 Cleans
10 Deadlifts
9  Bar over Burpees
In memory of the 343 firefighters lost on 9/11

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