CrossFit Winston Salem

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CrossFit Winston Salem Monday

front squats 15,15,15 wod 5rnds for time 400m 1 rope climb/ or 3 pullups 15 burpees 1 rope climb/ or 3 pullups

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CrossFit Winston Salem Thursday

for time 400m 20 power cleans 20 jerks 15 power cleans 15 jerks 10 power cleans 10 jerks 400m m135/f95

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CrossFit Winston Salem Monday

3rnds 400m 10 swings 70.53 10 buprees 10 c2b pullups 10 boxjumps

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CrossFit Winston Salem Tuesday

3rnds for time 400m 21 burpees

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CrossFit Winston Salem Monday

skill work 3rnds 2 muscleups 3 hspu 4 doubles this is not time just get it done try go unbroken 4rnds for time 400m 50 squats

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CrossFit Winston Salem Thursday

 3 RFT: 400m 16 Pistols 6 HPC (225, 135)

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CrossFit Winston Salem Tuesday

400m thrusters 21 400m thrusters 15 400m thrusters 9 M95 F65  

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CrossFit Winston Salem Friday

3rnds 400m 30 Swings 70,53 30 Pullups 30 pushups

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CrossFit Winston Salem Monday

Deadlifts 5×3 Wod 3rnds for time 400m 12deadlifts body weight 21 box jumps

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CrossFit Winston Salem Tuesday

7rnds 3min complete 400m 12 t2b so clock starts over every 3 mins 1st rnd 2:08 , rnd 2 2:20 7 rnds of this

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