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WODs

[caption id="attachment_2125" align="alignnone" width="750"] Reebok CrossFit Ramsay Grand Reopening[/caption] A. Gymnastics + Weightlifting 12/9/6/3 + 3/6/9/12 Touch and Go Power Clean + Toes To Bar B. Conditioning 15' AMRAP 10 Back Rack Platform Step Ups @40/25 20 Deadlifts 30 DUN...

A. Gymnastic 4 Rounds For Quality 25 ft. Plate Drag 25 Bar Good Mornings 5-8 HSPU, tempo 31x1 B. Conditioning As a Team, perform 120 cal Row 120 DB Snatch 120 Burpee Box Jumps...

A. Bench Press Work up to a 5RM in 7 sets 10 Walking Lunges @BW after each set; everything more than an empty bar counts as a set! B. Conditioning For Time: 21-15-9 Thrusters @50/35kg 12-9-6 Rope Climbs...

A. Weightlifting Every 2min x8 sets 1 Segmented Power Clean + Power Clean + 2 Jerks @70% and above B. Conditioning 20' AMRAP 2 Deadlifts @100/80kg, add 5kg after each successful round 4 HSPU 6 Pistols 8 CTB Pull Ups6...

A. Strength Overhead Squat, tempo 41x1 6x3, build weight across the 6 sets B. Gymnastics 3 RFQ 40 DU 15 Strict Ring Dips 2 Rope Climbs C. Conditioning 10'EMOM 1: 10 Burpees over bar 2: 10 Power Cleans @30/20kg...

A. Weightlifting 6x Go Every 2' 2 Hang Snatch @70% and up B. Conditioning Run to End of Soi 14 25-15-10 Power Snatch @30/20kg TTB Run to End of Soi 14...

A. Strenght 6 rounds 4 Sumo DL@ heavy weight 12-20 UB Push Ups B. Gymnastics 12'EMOM 1: 20-30s Top of Rope Pull Up Hold 2: 10 Ab Roll Outs 3: 30s Superman Hold C. Conditioning 8'AMRAP 20 Wall Balls 10 Clean & Jerk @50/35kg...

A. Back Squat 5x Every 2min: 10 reps @55-65% B. Conditioning 24'EMOM: 1. 15/12 cal Row 2: 1 round of Cindy 3: 50 DU...

A. Snatch Balance + OHS 5x2+2@70-80% B. 20' AMRAP: 40 Burpees 30 Snatch 35/20kg 30 Burpees 30 Snatch 60/35kg 20 Burpees 30 Snatch 75/45kg10 burpees AMRAP Snatch 95/55kg...

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