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OUR BLOG

Wednesday

By Wodify | In WOD | on October 13, 2020

West End CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Push-Ups

5 Up-Downs

10 Alt. Groiners

10 Alt. Samson Lunges

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

MIN 1 – 15 DB Pullovers

MIN 2 – 15 DB Bench Press

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Back Rack Forward Lunges (95/65)|(65/45)

20 Up-Downs Over Bar

20 DB Weighted Sit-ups (35/20)

-Time Cap 15:00-

(Score is Time)

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