ohio

BLACK FRIDAY WORKOUT

“BLACK FRIDAY” For time: -50 Single arm dumbbell thrusters @25+/15+ -50 AbMat sit-ups -10 Deadlifts @225/185 -50 Slamball @30/20 -50 Push-ups on empty Olympic bar -10 Barbell burpees @115/85 -50 Slamball sit-ups @30/20 -50 Back squats @95/65 -10 Squat cleans @135/95 *50 Burpee pull-ups to be completed during WOD **One Olympic bar per athlete will …

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CrossFit

Dynamic Warm-up Skill work: Muscle-ups, muscle-up transitions, ring dips Every 2 minutes for 20 Minutes: -5 OTB Burpees -6 Snatches @75/55 -7 Pull-ups (RX+ 3 Muscle-ups) RX+ will add on the “8’s” -8 x “8th Day Wonders”  (see video post) *Athletes will complete all 3 movements (18 reps/RX+ 26 reps) in 2 minutes then rest …

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