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OUR BLOG

Wednesday 11/28/18

By Wodify | In WOD | on November 27, 2018

West End CrossFit – CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*Fitness – 3/4 weight deadlift

Open Athletes

Barbell Cycling with a running clock:

On the 0:00

15 Front squats, 15 Lateral barbell burpees

12 Front squats, 12 Lateral barbell burpees

9 Front squats, 9 Lateral barbell burpees

RX – 95/65

On the 4:00

12 Front squats, 12 Burpee box jumps

9 Front squats, 9 Burpee box jumps

6 Front squats, 6 Burpee box jumps

Rx – 115/80

On the 8:00

9 Front squats, 9 Burpee box jump overs

6 Front squats, 6 Burpee box jump overs

3 Front squats, 3 Burpee box jump overs

Rx – 135/95

Body Armor

Alternating OTM x 12 (4 rounds)

Min 1 – 50′ Front rack kb walking lunge 53’s/35’s

Min 2 – 9 Deadlifts 275/185 + 25′ Handstand walk

Min 3 – Max reps double unders

Min 4 – Rest

Midline

Not for time

20 strict toes to bar

40 GHD sit ups

80 AbMat sit ups

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