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OUR BLOG

Friday 12/13/19

By Wodify | In WOD | on December 12, 2019

West End CrossFit – CrossFit

“Outside the Box” (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30:

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)

Open Athletes

Silverback Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

Front Squat Pause

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

“Outside the Box”

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