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Hump day Pump Day

Main – CrossFit View Public Whiteboard Back Rack Lunge (40-50% of Back Squat) Metcon (Time) 5 RFT of 10 Dead-Lifts @ 225/155# 20 Wall-Balls 20/14# 10′ **15min cap. Clean Pull (TNG @ 75-80%)

Category: WOD | Comments: none

Gymnasty

Main – CrossFit View Public Whiteboard Metcon (No Measure) 4 rounds for quality 8 strict deficit HSPU 10 strict T2B *15 min cap Metcon (Time) 5 sets: 10 burpees 200m sprint (50m sections) 5 PWR Clean & Jerks 155/105# rest 1 min *20 min cap EXTRA: Metcon (4 Rounds for time) 4 sets: 30 dubs […]

Category: WOD | Comments: none

Worse than Fran

Main – CrossFit View Public Whiteboard Clean and Jerk (20 Min to Max out C&J ) Metcon (Time) 4 RFT of: 15 KBS 70# 12 Thrusters 75/55# 9 C2B pull-ups. *Must String 3 or more c2b at a time. If you can’t, do regular pull-ups.

Category: WOD | Comments: none