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WOD – TUESDAY – OCTOBER 20th

Published by Nate on

Don’t Forget about our BOOTCAMPS today at 9:30 am and 7 pm.  Everyone welcome (including non-CrossFit friends).

WU: (10 mins)
Ski and row 300m
MOB: Squat, Lat, Front Rack, Bully, Calves

SKILL: 10 min cap
100-50-25 DUs
9-7-5 MU (scale to strict pull-ups)

OLY: (20 mins)
5 mins to Warm up Snatch to 75%
5 ROUND EMOM: 1 Snatch @ 75%
5 mins to Warm up Power Clean & Jerk to 75%
5 ROUND EMOM: 1 PC & J @ 75%

WOD: 17 min cap
21-18-15-12-9-6-3
C2B pull-ups
Hang squat cleans (115/80)
Box-jump-overs (24/20)

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