CrossFit Winston Salem - - -CFWS

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CrossFit Winston Salem Wednesday

Front Squats 1,1,1,1,1,1 For Time “Elizabeth” 21-15-9 Squat Cleans, 135/95 Ring Dip( or bar dips) 10mincap

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CrossFit Winston Salem Thursday

20 min amrap 10 pistols 10 ring dips 10 situps Then Poop streching 10 mins

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CrossFit Winston Salem Friday

For Time 9-15-9 Deadlifts (245,170) Dips (rings if you choose) Mobility Wod coaches choice

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CrossFit Winston Salem Friday

3 Rounds For Time: 400 Meter Run first 100m has to be broad jumps then run 15 Power Cleans (115, 80) 15 Ring Dips/ or just dips

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CrossFit Winston Salem Wednesday

Elizabeth 21-15-9 squat cleans(135,95) ring dips

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CrossFit Winston Salem Tuesday

AMRAP in 20 mins: 5 Deadlifts 275,185 7 Ring Dips 9 Box Jumps

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