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latest wod’s

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February 4, 2016

1. 3×2 Snatch, climbing

2. 3x2 Back Squat

3. Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*…C&J, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs/6 Up-Downs + 30' HS Walk/4 Wall Walks

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February 3, 2016

1. AMRAP 3
9 PSnatches, 135/95
15 PCleans, 135/95
21 Jerks, 135/95
In remaining time, AMRAP OHS

2. 10x3 Thrusters

3. Teams of 2:
P1: Row 50 Cal
P2: Max DU
SWITCH
P1: Row 40 Cal
P2: Max DU
SWITCH
Then 30, 20, 10...

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February 2, 2016

1. EMOMx10: 1 Snatch – you choose the weight

2. “The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

3. 5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups

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blue ash crossfit Events

02-01-16

Facebook Challenge

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02-04-16

Keith Pettit Gymnastics Seminar

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03-24-16

CrossFit Open 16.5

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