Crossfitindynorth’s Blog

Complete as many rounds as possible in 20 min of:

400 m run
155#/105# Hang power clean, 6 reps
9 Ring dips

core work: 75 GHD sit-ups

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2-2-1-1-1 Overhead squat

rest 5 min

For time:
21-15-9
135#/95# Overhead squat
Chest-to-bar pull-ups

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REST DAY

*check comments section for WOD

THE 8 AM ON-RAMP TODAY HAS BEEN CANCELLED!

2-2-1-1-1 Bench Press

rest 5 min

Complete as many rounds as possible in 5 min of:
225#/150# Deadlift, 7 reps
11 Push-ups

post bench 1RM and rounds completed from metcon to comments

There is an 8 am On-Ramp class today.  There is also a 9 am Team WOD.  Bring a friend and introduce them to World-Class Fitness!

run 5K

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8 x 3 Front Squat at 70% of 1RM
- rest 60 sec between rounds

rest 5 min

Complete 5 rounds for time of:
40 Double unders
30 Box jumps, 24″/20″
20 Kettlebell Swings, 53#/35#

post load from front squat and metcon time to comments

REST DAY

*check comments section for gym WOD