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19-08-2017

By Sarah Cahill | In Uncategorized | on August 18, 2017

Red Iron CrossFit – Competitors Class

WOD

Metcon (AMRAP – Reps)

“2 Rounds

4 min Run

Rest 1 min

4 min Row

Rest 1 min “

Metcon (AMRAP – Reps)

“EMOM 15

6-16 CTB Pulls ups

6-16 HSUP’s

10-16 Alt Pistols

Clean (5 x 3 @)

5 sets at 75-80%

Don’t have to be T&G

Metcon (Time)

In Pairs 4 Rounds

10 Snatches @ 50/35kg,

20 TTB

Metcon (Time)

In Pairs 4 Rounds

10 Deadlift @ 100/70kg

10 Box Jumps @ 30/24

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