CrossFit Winston Salem

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CrossFit Winston Salem Tuesday

Push press 3 reps 10 rnds(try around 85%) For time 800m,400m,200m run 9,15,21 Burpees 30,20,10 T2B

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Crossfit Winston Salem Thrusday

20 min AMRAP 5 Turkish get ups each arm ( you choose weight) 10 burpee box jump 100m

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CrossFit Winston Salem Tuesday

Shoulder press 5,5,5 12min amrap 15 hang power cleans 135,95 9 pushpress 135,95 6 burpees

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Tuesday

Shoulder Press 5,5,5 WOD 50 pullups 75 Double Unders 50 Wallballs 75 Double Unders 50 Burpees 75 Double Unders

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CrossFit Winston Salem Wednesday

Dead lifts 5×5 wod 60-30-15 Burpees Pushups Pullups

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CrossFit Winston Salem Tuesday

Deadlifts 10,10,10 5 rounds: 3 Deadlifts (315/205) 10 Burpees 20 Double Unders

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CrossFit Winston Salem Wednesday

Shoulder Press 15,15,15 10rnds for time 12 burpees 12 pullups

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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 Monday

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

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CrossFit Winston Salem Friday

5rnds 5 power cleans 225,155 10 Burpees

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