CrossFit Winston Salem

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CrossFit Winston Salem Wednesday

Deadlifts 15,15,15 3rnds for time 400m 6 hspu 200m plate carry(hold up by your chest like big hug)45,25

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Crossfit Winston Salem Wednesday

21,18,15,12,9,6,3 Power Cleans (M 115 F 80) 200m run between each set

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CrossFit Winston Salem Wednesday

Shoulder Press 10,10,10 for time 1 mile 15 HSPU 200m walking lunges 15 HSPU 1 mile

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CrossFit Winston Salem Friday

3rnds 12 KB swing eyelevel R to Lunge Step R (50/30) 12 KB swing eyelevel L to Lunge Step L (50/30) 200m Sprint 12 pushups KB RowsR 12 pushups KB RowsL

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CrossFit Winston Salem Tuesday

5mins on the min 3 power cleans 225,155 then wod 4rnds for time 15 thrusters 95,65 30 doubles 200m

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CrossFit Winston Salem Thursday

21-18-15-12-9-6-3 Power snatch(95,65) 200m

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CrossFit Winston Salem Monday

2 Rounds For Time: 26 Toes to Bar 200 Meter Run 26 Box Jumps (24, 20) 200 Meter Run 26 Kettlebell Swings (53, 35) 200 Meter Run 26 Walking Lunges 200 Meter Run 26 Push Ups games style 200 Meter…

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CrossFit Winston Salem Friday

4rnds 6hspu 6 one legged squats 200m 6 deadlifts 245,165

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CrossFit Winston Salem Tuesday

20min amrap 50 floor situps 200m with med ball (20,16) 400m

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CrossFit Winston Salem Wednesday

Deadlifts 3×3 3rnds pullups chest to bar 7 squat cleans 7 (135,95) 200m

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