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FRIDAY CrossFit WOD 3.3.17

2
Mar

FRIDAY CrossFit WOD 3.3.17

I know we were planning on doing all Open wods on Friday, but with yesterdays workout having lunges and T2B and 17.2 all full of lunges/T2B. We will be doing an alt. workout.

WARM UP
500 M Row
25 Sit Ups
20 Air Squats
10 Strict Press(Bar)

STRENGTH
5 x 4 Back Squat
Same weight across all sets
65-75% of 1 RM

WOD
12 Min AMRAP
10 – 10 M Shuttle Sprint
8 – Shoulder to Overhead 95/65#
6 – Box Jumps 24/20″

ALT WOD if doing 17.2 on Sat.
12 Min AMRAP
20 Cals on Bike
40 AbMat Sit Ups

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