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latest wod’s

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December 12, 2017

Hang Power Clean
Heavy Set of 3

followed by…

“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

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December 12, 2017

1. 17 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
13 Strict HSPU
Rest :30
11 Strict HSPU
Rest :15
9 Strict HSPU

2. Teams of 2:
AMRAP 9:
9 KBS
7 BJ
5 Shuttle Runs
Rest 3
AMRAP 7:
9 KBS
7 BJ
5 SR
Rest 2
AMRAP 5:
9 KBS
7 BJ
5 SR

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December 10, 2017

1. Back Squat
On the Minute x 5:
5 Back Squats – 74%

2. Pausing Snatch
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

3. Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

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blue ash crossfit Events

11-23-17

Thanksgiving WOD

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11-17-17

First Competitor's Class

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09-02-17

CFBA End of Summer Pool Party

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