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Saturday
21
March 2020

WOD

Nancy 5 RFT Run, 400 m 15 Overhead Squats, 40/30 kg

COMP SQUAD

Rest Day
Friday
20
March 2020

WOD

For time: 3 rounds of: 25 Double Unders 20 KBS, 24/16 kg 15 T2B then Rest, 3 mins then 3 rounds of: 10 Overhead Squats, 40/30 kg 15 Pull-ups 20 AbMat Sit-ups, 15/10 kg

COMP SQUAD

Thursday
19
March 2020

WOD

6 rounds 6 Strict Pull-ups 6 HSPU 6 Strict Dips Light Isabel For time: 30 Power Snatches, 40/30 kg

COMP SQUAD

Wednesday
18
March 2020

WOD

21-15-9 Alt DB Snatch, 20/15 kg Box Jump, 24/20 4 RFT 12 DB Box Step-ups, 20/15 kg 8 DB Push Press, 20/15 kg 4 DB men Maker, 20/15 kg

COMP SQUAD

Tuesday
17
March 2020

WOD

12 min ALT EMOM 10 Front Squats, 40/30 kg 10 Back Squats, 40/30 kg 5 RFT 10 Power Cleans, 40/30 kg 10 Bar Facing Burpees

COMP SQUAD

Monday
16
March 2020

WOD

CrossFit Linchpin Test 6 4 RFT 21 Wall Balls, 9/6 kg 18 Pull-ups 15 KBS, 24/16 kg 12 HSPU

COMP SQUAD