WODs

03JUL15

CFP – CrossFit Class Weightlifting Squat Snatch 2RM Nasty Girls 3 rounds for time of 50 AS 7 MUs 10 HPCs (135/95) CFP – MetCon Class MetCon 10 Rounds for Total Score 30 sec. Wallball (20/14)@10′ 30 sec. Rest 30 sec. KBS (53/35) 30 sec. Rest

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02JUL15

CFP – CrossFit Class Chipper Metcon For Time 30 HSPU (buy in) 200m Run 21 KB Swings (70/50) 21 Burpees 200m Run 18 KB Swings (70/50) 18 Burpees 200m Run 15 KB Swings (70/50) 15 Burpees 200m Run 12 KB Swings (70/50) 12 Burpees 200m Run 9 KB Swings (70/50) 9 Burpees 200m Run 6 KB Swings (70/50) 6 Burpees 200m Run 3 KB Swings (70/50) 3 Burpees

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01JUL15

CFP – CrossFit Class Weightlifting Power Clean 5,3,3,1 Team Metcon Teams of 3 for time 100 Deadlifts (225/155) 150 Box Jumps (24/20) 200 Push ups Divide as wanted / needed CFP – MetCon Class MetCon 10 Rounds for Total Score 30 sec. Walking Lunges (L/R=2) 30 sec. Rest 30 sec. Bear Crawls (10m) 30 sec. Rest

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