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latest wod’s

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April 10, 2019

1. Split Jerks 5x1

2. "Heartbreak Kid"
3 Rounds:
10 Front Squats (L1:185/135) (L2:165/105) (L3:135/95)
20 Chest to Bar Pull-Ups (L2:Pullups) (L3:Banded or Jumping Pullups)
50 Double-Unders (x2 single-unders, 3 attempts at doubles before switch)

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April 9, 2019

1. Strict HSPU
10 sets (for example, EMOMx10)
each set: 30% of max strict handstand pushups
Each set must be unbroken, rest as needed

2. "Bad Blood"
5 Rounds:
1:00 - Max BBJ (24"/20")
1:00 - PC (155/105)
1:00 - Assault Bike Cals
1:00 - Rest

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April 9, 2019

1. Back Squats Rest 1-2 Min between sets
6 sets total. 6-3-6-3-6-3
6 @ 67%
3@ 72%
6@67%
3@77%
6@67%
3@82%

2. 3 Giant Sets resting 2:00 Min between
16 KB Front Rack Reverse Lunges
8 Strict TTB
16 Barbell Good Mornings
8 Strict TTB

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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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