CrossFit Winston Salem

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CrossFit Winston Salem Monday

Ok new floors here we go Wod Grace then Fran 30 clean an jerks 135,95 21,15,9 Thrusters 95,65 Pullups You only get one bar have to change the weight so let’s get it!

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CrossFit Winston Salem Monday

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

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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 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 Monday

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

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CrossFit Winston Salem Tuesday

Dead Lifts 15,15,15 Josh 21-15-9-OHS(95,65) 42-30-18-Pullups

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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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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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