Bench and Run

CrossFit WOD - IMG_4519Close Grip Bench Press 5 x 10 Banded Tricep Pushdowns Accumulate 100 Reps

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team sprints 3 rounds IMG_4516 200m 300m 400m one works while one rests, alternating distance

Comp Squad Extras 3 Rounds For Time: 25′ Double KB Front Rack Walking Lunge, 1.5-pood/1-pood 1 Legless Rope ClimbIMG_4517 25 GHDSU 1 legless Rope Climb

Strength Focus -  20 minute Snatch EMOM Minute 1-5 60% 1RM - 2 power snatches Minute 6-10 70% 1RM - 1 power snatch Minute 11-15 80% 1RM - 2 full squat snatches Minute 16-20 90% 1RM - 1 full squat snatch IMG_4493 IMG_4450 Welcome to CrossFit Flagstaff Liz L. IMG_4446 IMG_4442 IMG_4448 IMG_4415 IMG_4455 IMG_4459 IMG_4457 IMG_4414

Daily WODTara Ross1 Comment