Friday 1. AMRAP x 10 minutes 30 Clean and Jerks (75/55) 30 Clean and Jerks (135/95) 30 Clean and Jerks (165/115) Max rep Clean and Jerks (185/125) 2. 4 sets of Bulgarian Split Squats x 8 Strict Toes to Bar x 6-8
Categories Archives: Daily WOD
1. EMOM x 12 minutes 1- Alt. KB Push Press x 4-6 each arm 2- Renegade Row x 12 total 3- 50 Double Unders 2. AMRAP x 7 minutes 3-6-9-12…….. Overhead Squat (95/65) Box Jumps (24/20)
Wednesday 1. Every 8 minutes for 4 Rounds 1000/750m row 12 Deadlifts (275/185) 9 Toes to Bar 6 Strict Ring Dips
1. Back Squat 5-3-1 5-3-1 2. For Time 30 Burpee over Bar 15 Front Squats (225/155) 30 Burpee over Bar
Congratulations to Mike, Sarah, Angela and Pat for a great showing at the Element Overdose Crossfit Competition. We had 3 top 2 placements in their divisions! We are so proud of all of you. #revanation is still going strong! 1. AMRAP x 20 min Teams ... Continue Reading
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