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OUR BLOG

Friday 12/8/17

By Wodify | In WOD | on December 7, 2017


West End CrossFit – CrossFit

“Free Bird” (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

10/7 Calorie Schwinn Bike

7 Burpees

Teammates complete full rounds, then switch.
7/5 cal assault bike or 7/5cal row

Open Athletes

2. Hang Squat Clean

On the 2:00 x 7:

10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch

3. Deadlift

3 Sets of 20:

Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

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