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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Sep 20 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1987 days ago) |
9.20.23(Time) Warm-up 3 rounds (not for time) of: 45 secs of jumping jacks or single unders 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 pull-ups, ring rows, or low-ring muscle-ups 5-7 knee push-ups or regular push-ups 5 AbMat sit-ups or hanging knee raises Strength Barbell Bent Over Row 12-12-12-12 Conditioning Complete as many rounds as possible in 15 mins of: 30 Double Unders 5 Chest-to-bar Pull-ups 10 Push-ups 5 Toes-to-bars 10 Push-ups |
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