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OUR BLOG

Friday 8/23/19

By Wodify | In WOD | on August 22, 2019

West End CrossFit – CrossFit

“Hangnail” (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerk (50/35)

25/18 cal assault bike OR Row

20 Lateral Barbell burpees

15 Deadlifts (245/165)

Open Athletes

Deadlift

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

“Hangnail”

Midline

3 Giant Sets:

6 Glute ham raises

9 Strict toes to bar

15 Weighted Hip extensions

21 Weighted abmat sit ups

Rest 1:30 between sets

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