WOD Blog |
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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Tue, May 31 2022 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1319 days ago) |
053122(Time) Warm Up 2:00 Bike 10 Light Goblet Squats 5 Strict Ring Dips 10 Light KB Swings 15 Banded Pull Aparts 15 Banded Good Mornings 10 Banded Lat Pull Downs 10 Kip swings 2 Kipping PULL UPS 2 Dead Hang PULL UPS Skill 2 Rounds :45 on :15 off - V ups - reverse crunch - around the world - plank up - sit up Med Ball Clean Conditioning Complete as much as possible in 12 minutes of: 1 weighted muscle-up 5 medicine-ball cleans (20/14) 2 weighted muscle-ups 10 medicine-ball cleans 3 weighted muscle-ups 15 medicine-ball cleans 4 weighted muscle-ups 20 medicine-ball cleans add 1 muscle-up and 5 med-ball cleans each round *Scale 1 Push Up 1 Pull Up = 1 MU
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