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OUR BLOG

Sunday

By Wodify | In WOD | on October 17, 2020

West End CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

15 Glute Bridge-Ups

10 Alt. Step-Ups

Into …

AMRAP x 4 MINUTES

5 RKBS

5 Single KB Sumo Deadlift

5 Box Jumps

5 Hollow Rocks

Strength

Metcon (No Measure)

3 SET FOR QUALITY

8/8 DBL KB Front Rack Elevated Lunge

10 Slow Dragonfly*

*Flutter Kicks on Lower Down

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Russian KB Swings (70/53)|(53/35)

1:00 – Alt. V-ups

1:00 – KB Sumo Deadlift High Pull

1:00 – Box Jumps (24/20)*

*Athletes must Step-Down.

(Score is Reps)

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