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OUR BLOG

Monday 12/11/17

By Wodify | In WOD | on December 10, 2017

West End CrossFit – CrossFit

“Four Thirty” (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Bike

30 Toes to Bar
FITNESS – 35/25# db snatches

Open Athletes

1. Ring Muscle-Ups

3 Rounds, Not For Time:

30/24 Calorie Row

2 Sets of 25% Max Unbroken Muscle-ups

3. Pausing Snatch

2×2 @ 72%

2×2 @ 76%

2×2 @ 80%

One second at knee level

4. Back Squat

On the Minute x 5:

5 Back Squats – 74%

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