Category Archives: WODs

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9am Oly

10 Wod

*Reminder that all classes tomorrow (Saturday 12/10) will be held at CrossFit Total Control West (6022 Bowdendale Ave, Jacksonville, FL 32216)*

1000m row buy in (for time)

immediately followed by
4 Rounds for time:

21 Wall-ball

18 Kettlebell Swings (55/35)

15 Box Jump Overs (24/20)

12 Burpees

Hatch Squat Cycle
Week 6 / Day 2
then
100 Air Squats
50 Push Jerks (115/80)
100 Air Squats

Bench Press
Wendler Week 3

5 @ 75%

3 @ 85%

1+ @ 95%

then

7 Minute AMRAP

Z-press (45/35)
*when you break a set, 10 push-ups and 10 ring rows*
7 Minute AMRAP
Burpee Pull-ups