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18
03
2018

WOD 3.19.18

By admin 0

Upcoming Events

The 2018 Max Kane CrossFit Open

North vs. South 

Gainesville vs. Flowery Branch

5 Fridays / Starting Feb 23rd / 5:30-UTC

Join us here!!

Workout of the Day 3.19.18

Skill / Strength

Front Squat:

10min to work up to a heavy 3 w/ 3sec tempo down

MetCon / Work

Level 3

3 rounds for Max Reps:

1min- Wall Balls 14/[email protected]

1min- Box Jumps 20/24

1min- Pull-ups

1min- Sit-ups

1min- Rest

Level 2

3 rounds for Max Reps:

1min- Wall Balls 10/[email protected]

1min- Box Jumps 18/20

1min- Pull-ups (Banded Strict)

1min- Sit-ups

1min- Rest

Level 1

3 rounds for Max Reps:

1min- Wall Balls 6/[email protected]

1min- Box Jumps (scale as needed)

1min- Ring Rows

1min- Sit-ups

1min- Rest

author: admin


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