CrossFit Winston Salem – - -CFWS

Shoulder Press 1-1-1-1-1-1-1 reps

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Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

“Michael“

REST DAY

Welcome, Sean!

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Deadlift 1-1-1-1-1-1-1 reps

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Rest Day

Back Squat 3-3-3-3-3 reps

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“Angie“

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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