11
Aug

Fri.

By: 321go Leave a Comment

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Download the Centerville CrossFit Affiliate APP in the Itunes APP store now! (Download "Outside the Box") This will give you Workout information and a GREAT TRACKING FEATURE! I don't want anyone to tell me they don't remember their 1RM or they left their journal at home again. 

 

Friday WOD

Back Squat

2×3 @ 65% 1 RM

2×3 @ 75% 1 RM

Max Reps @ 85% 1 RM

Then…

5 1-Arm DB Thrusters (R)

10 Push ups

20 yd. Bear Crawl

10 Situps

5 1-Arm DB Thrusters (L)

5 • 4 • 3  Rounds.

mWOD

Hip Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities

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