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OUR BLOG

Friday

By Wodify | In WOD | on October 15, 2020

West End CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Air Squats

8 Ring Rows

8 Scap Push-ups

16 Jumping Jacks

Strength

Back Squat (8-8-8)

8-8-8*

Back Squat

*Start moderate-heavy and end heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

1-2-3, and so on…

Strict Pull-Ups

2-4-6, and so on…

Back Squat (135/95)|(95/65)

3-6-9, and so on…

Burpees

(Score is Rounds + Reps)

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