+97339533130
CrossFit
Strength
Deadlifts
Based off 90% of your 1 RM
10@55%
5@65%
5@75%
5@85%
10@55%
WOD
12 min AMRAP
10 Hang Squat Snatch (50/40kg)
10 Back Squats
10 Burpees
Conditioning
Strength
Deadlifts
4x10 Double KB Deadlifts
WOD
20 Min AMRAP
20 Hang DB Snatch (22.5/15KG)
20 DB Goblet Squats
10 Burpees
10 Calories
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
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