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latest wod’s

November 17, 2017

1. Back Squat
5 Sets of 3 @ 85%

2. 6 rds
:20 Back Squats, 45/35
:10 Rest
:20 Double Unders
:10 Rest
REST 3:00
6 rds
:20 DB Snatches, 50/35
:10 Rest
:20 Kipping HSPU
:10 Rest
REST 3:00
6 rds
:20 Row
:10 Rest

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November 17, 2017

1. Barbell Cycling
21 PP, 155/105
21 FS
21 HPC
Rest 2:00
15 PP, 175/120
15 FS
15 HPC
Rest 2:00
9 PP, 195/135
9 FS
9 HPC
Rest 2:00
6 PP, 215/150
6 FS
6 HPC

2. AMRAP 12
3 Burp Box Jump Overs
3 Cal Row
6-6, 9-9, & so on..

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November 14, 2017

“Mixed Feelings”
5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
20/14 Calorie Schwinn Bike

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blue ash crossfit Events

11-23-17

Thanksgiving WOD

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11-17-17

First Competitor's Class

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09-02-17

CFBA End of Summer Pool Party

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