CrossFit Winston Salem

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CrossFit Winston Salem Friday

Back Squats 5,5,5,5,5 “Nate” 2 MU 4HSPU 8 swings(2pood males)

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Crossfit Winston Salem Friday

21-400m 15- 400m 9-400m Thrusters ( M 95, F 65) Box Jumps Swings  (M 70, F 53)

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CrossFit Winston Salem

5×5 squat cleans no dropping 12 mins amrap 10 box jump 10 swings 70,50 10 toes to bar

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CrossFit Winston Salem Friday

4rnds for time 50m Over head walk 135,95 15 back squats 135,95 50m over head walk back 135,95 15 swings 70,53

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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 Friday

20mins meshup odd mins 3 power snatch +3 over head squats(you choose weight) even mins 12 swings (70,53)

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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 Thursday

5 rounds of amrap 3 mins 3 thrusters 95,65 6 boxjumps 9 swings 53,35 rest 1 min between rounds

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CrossFit Winston Salem Tuesday

nate 20 min amrap 2 muscle ups or 8 pullups an 8 dips 4 hspu 8 swings 70,50

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CrossFit Winston Salem Friday

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

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