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OUR BLOG

Wednesday 12/6/17

By Wodify | In WOD | on December 5, 2017


West End CrossFit – CrossFit

“Johnny” (Time)

Teams of 2

For Time:

Buy-In: 600 Meter Run

3 Rounds:

19 Calorie Row (each)

87 Erg Jump Overs

7 Rope Climbs

Cash-Out: 600 Meter Run & 1 RAK
RAK – Random Act of Kindness

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Time Cap: End of December

**Anonymously post your RAK on the Goals Whiteboard to possibly help give others idea!

Open Athletes

1. Conditioning

“Johnny”

Buy-In: 1,200 Meter Row

2 Rounds:

19 Calorie Assault Bike

87 Double Unders

7 Rope Climbs

Cash out: 1,200 Meter Row

2. Barbell Cycling

On the Minute x 5

6 Hang Squat Cleans + 2 Push Jerks

5 Hang Squat Cleans + 3 Push Jerks

4 Hang Squat Cleans + 4 Push Jerks

3 Hang Squat Cleans + 5 Push Jerks

2 Hang Squat Cleans + 6 Push Jerks

Barbell: (155/105)

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