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OUR BLOG

Friday 6/14/19

By Wodify | In WOD | on June 13, 2019

West End CrossFit – CrossFit

“Deck of Cards 3” (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

Open Athletes

“Bane”

For time:

40 Kipping HSPU

20 Ring muscle ups

10 Rounds of Macho Man.

*1 Round of Macho Man

3 Power cleans + 3 Front squats + 3 Jerks

Body Armor

3 Giant Sets

10 Horizontal Barbell Rows

Max Ring Pushups

25 GHD sit ups

Rest 2:00 between sets

Aerobic Capacity

2 Rounds, not for score

300m Slower (2K + 20 seconds)

300m Moderate (2K + 12s)

300m Fast (2k+4s)

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