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Tag Archives: wall balls

13/11/2017 – Steel City CrossFit WOD

Lift

4 Min. Split Time Rowing
Squat 3 sets of 3 @ 70%, 80%, 90%

WOD

AMRAP 10:
10 Power Cleans 135/95
20 Wall Balls, 20/14
30 Double Unders

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10/11/2017 – Steel City CrossFit WOD

Lift

Deadlift 3 sets of 3 @ 70%, 80%, 90%

WOD

“Nutts”
For Time:
10 Handstand Push Ups
15 Deadlifts 250/170
25 Box Jumps 30/24
50 Pull Ups
100 Wall Balls 20/14
200 Double Unders
Run 400 m with a 45/25 Plate
In honour of Lt. Andrew Richard Nuttall, 30, 1st Battalion PPCLI, killed by and IED in Afghanistan December 23, 2009.

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31/10/2017 – Steel City CrossFit WOD

Lift

1 RM Strict Press

WOD

“Kelly”
5 Rounds for Time:
400 m Run
30 Box Jumps 24/20
30 Wall Balls 20/14

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