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Tempo Deadlifts E3MOM 5 Sets x 3 Reps **1sec Explode up - 3sec Hold/Isometric Squeeze - 4sec Down** Team WOD (1 Partner Works, 1 Rests) 16min AMRAP: 10 Deadlifts 225/155 RX+255/175 MRX185/125 5 Box Jumps 24/20" RX+30/24 MRX 20/18 10 Barbell Thrusters 95/65 RX+ 115/75 MRX 75/55 OR Double KB/DB Thrusters 55/35 or 24/16kgs MRX 35/25 or 16/12kgs 5 Box Jumps *Partner 1 completes a full round then, Slap Hands / Switch Partners and Partner 2 completes a full round. Repeat for 16min. **Each team gets two bars, one for Deadlifts and one for Thrusters or Team can use DBs or KBs for Thrusters**

9 responses to "Friday, December 28 2018"

Mandee
Mandee says:

December 27, 2018 at 2:14 pm

Rosemary! A seasoned CrossFitter who is always smiling and friendly. Glad to see you back throwing down at CFHSV! ?
Nathaniel
Nathaniel says:

December 27, 2018 at 2:43 pm

Rosemary is back and sweet and hard working as ever! She’s always been a natural athlete and she’s back showing out. Keep it up!
Chef Tyler
Chef Tyler says:

December 27, 2018 at 3:23 pm

Rosemary is very kind and eager to learn. What an awesome athlete! Keep spreading the good vibes!
@CJVK
@CJVK says:

December 28, 2018 at 3:35 am

A. Warm up WOD movements
B. 8+10 rx w/ @PJD ?
Melissa D
Melissa D says:

December 28, 2018 at 6:31 am

11+22 rx with Timmy F
Justin
Justin says:

December 28, 2018 at 7:09 am

315 across
10+14 rx with TJ
BP
BP says:

December 28, 2018 at 7:12 am

A. Worked up to 315
B. 9+17 RX with Jason
Mandee
Mandee says:

December 28, 2018 at 7:45 am

A. 205 - 215 - 225 - 225 - 225
B. 12 + 15 RX+ with Mary Helen
Kim G
Kim G says:

December 28, 2018 at 8:12 am

A. 165
B. 7+28 partnered with MA

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