Friday WOD

Dec 1st, 2017

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Category: WODS

Friday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

3 Rounds of

10 Good Mornings (Bar)

10 Hang Clean and Jerk (Bar)

Banded Shoulder

Hamstring Stretch

Metcon (AMRAP – Reps)

4 Rounds of 4 min AMRAP (continuous running clock)

400 m run + max DT

*DT= 12 Deadlifts/9 Hang Cleans/6 Push Jerk 155/105

*score is total reps of DT

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