CrossFit Civitas

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rich-froning-deadlift

WOD-17/8/2016

PARTNER WEDNESDAY IN PAIRS OR A TEAM OF 2. Run 1 mile 10 Deadlifts @ 120/85 100 Wall Ball 9/6 Run 800m 15 Deadlifts 80 Wall Ball Run 600m 20 Deadlifts 60 Wall Ball Run 400m 25 Deadlifts 40 Wall Ball

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WOD 16/08/16

A. Strict Press 5RM A1. 3×5@80% of above B. EMOM 21 1 – Row 12-15cal/bike 10cal/run 200m 2 – 15 Goblet Squat (32/24) 3 – 10 TTB

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WOD-15/8/2016

A. 1RM Clean & Jerk B. 3RFT Each for time. Each round needs to be quicker than the last. Run 800m 20 Box Jumps 24/20 15 Burpee Pull Ups Rest 3 minutes Record round times 1. 2. 3.

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WOD 12/08/16

A. 10RM Push Press B. 14min EMOM 1 – 12-15 cal row 2 – 12-15 HRPU Rest 3min C. 10min AMRAP 100m Farmers carry 3 MU/ 6c2b ME HSPU/ HS Hold

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