August 22, 2019

By Alpha Athletics Crossfit 412 | August 21, 2019

CrossFit Warm Up:Get Your Mind Right & WOD Setup WOD: “The Seven”7 Rounds For Time7 Handstand Pushups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (70/50)7 Pull-Ups*40min Cap* BodyFit 347 Warm Up:8min WAMRAP 8/8 ML Press8/8 Single Arm Press10 KB High Pull (Heavy)DB Squat Progression100m Run (+100m each round) WOD:0-10 Minutes1 Mile RunMax…

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