CrossFit Winston Salem

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CrossFit Winston Salem Monday

Front Squats 5,5,5 Fran 21,15,9 Thrusters Pullups

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Crossfit Winston Salem Monday

Front squat 5,5,5 9min amrap 3muscle ups 6 Thrusters 135,95

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CrossFit Winston Salem Thursday

Shoulder Press 5×5 Then 3/1, 5/1, 7/1, 9/1, 7/1, 5/1, 3/1 Front Squat (165/115) 100m Sprint

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CrossFit Winston Salem Monday

Front Squats 5,5,5 21 Push Press/Push Jerk (135/95) 400m 21 Power Clean (135/95) 400m 21 Front Squat (135/95)

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CrossFit Winston Salem Monday

Front Squats 10,10,10 3 rounds of “Barbara” 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 2 mins btw each round

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CrossFit Winston Salem Thursday

5 rounds for time 3 power cleans 3 front squats 3 jerks rest 1min m165,f115 The clock runs the whole time after your jerk rest 1 min then next round if the first round takes you 40 seconds then you start…

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CrossFit Winston Salem Monday

Front Squats 10,10,10 for time 800m 50 thrusters (45,45) 30 pullups

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CrossFit Winston Salem Monday

Front squats 15,15,15 wod for time 100-80-60-40-20-box jumps 50-40-30-20-10-pushups

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CrossFit Winston Salem Friday

5 RFT: 5 Power Cleans 5 Front Squats 5 Push Jerks 5 Muscle ups 1 minute rest between rounds.185,135

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CrossFit Winston Salem Tuesday

front squats 15,15,15 3 Rounds For Time: 400 Meter Run 30 Overhead Squats (75, 55) 21 Pull Ups

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