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Wednesday 7/27 WoD

26
Jul

Wednesday 7/27 WoD

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Don’t forget to sign up for our next Skill Clinic this Saturday, July 30th from 11am – 12:30pm.

Members can sign up at the front desk.
Non Members can email info@crossfitwestspringfield.com to reserve a spot

 

 

STRENGTH:
Clean + Front Squat + Clean 1-1-1, 3×1
Build over the first 3 sets, repeat the weight for the remaining 3 sets
(TIMECAP: 18:00)

CONDITIONING
30-20-10 For Time:
Toes-to-Bar
Back Squats, 95#/65#
(TIMECAP: 14:00, TARGET INTENSITY: 9)

 

Extra Work:
a) Accumulate 75-100 Hollow Rocks or 240 Static Hollow Hold
b) 8 minute volume accumulation: Barbell Skull Crushers

 

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