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OUR BLOG

Saturday

By Wodify | In WOD | on November 20, 2020

West End CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Wide Grip Scap Pull-Ups + :10 Active Hold

:45 Bike

5 Good Mornings

:45 Banded Straight Arm Lat Pull Downs

Strength

Metcon (Weight)

3 SETS

7-10 Wide Grip Pull-Ups*

20 KB Alt. Gorilla Rows

*Pull-Ups must be unbroken.

-Rest 2:00 b/t Sets-

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

25/20 Cal Bike

15 Pull-Ups

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

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