CrossFit Winston Salem

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CrossFit Winston Salem Tuesday

For Time 30-20-10 Power cleans 135,95 Swings 53,35 Cash out with 100 doubles( not for time)

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CrossFit Winston Salem Friday

1 mile run for time Then 5 rnds for time 21 doubles 15 Wallballs 20,16 9 Deadlifts 225,155 3 swings 70, 53

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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 Tuesday

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

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CrossFit Winston Salem Tuesday

Deadlifts 10,10,10 5 Rounds For Time: 50 Double Unders 7 Jerks (155,105) 21 Toes To Bar

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CrossFit Winston Salem Monday

3rnds for time 10 deadlifts 315,225 50 doubles then cash out with 25 tire flips no clock on this

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CrossFit Winston Salem Thursday

squat snatch 15,15,15 annie 50, 40,30,20,10 doubles situps

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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 Friday

5 rnds for time 10 Deadlifts 245,165 40 doubles

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CrossFit Winston Salem Friday

3reps squat clean 185/115  on the min for 10 mins 2mins max doubles 15mins mobilty wod coaches choice

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