WOD « CrossFit Hereford

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26Jun2014

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26/6/14

METCON 1k run Rest 3 mins 1k run Rest 2 mins 1k run Rest 1 min 1k run

25Jun2014

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25/6/14

20 min AMRAP 15 clean & press @50/30kg 10 toes to bar 15 chest to floors 10 wall ball shots

24Jun2014

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24/6/14

I) 4 min AMRAP 12 Sumo deadlift high pulls 20 reverse lunges 2 min rest II) 6 min AMRAP 20 double unders 15 Russian KB swings 10 air squats 2 min rest III) 8 min AMRAP 400m run 14 burpees

23Jun2014

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23/6/14

3 rounds for time 10 front squats @ 50/30kg 15 chest to floor push ups 20 butterfly sit ups

13Jun2014

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WOD, 13/6/14

For time... 400m buy in 21-15-9 Thrusters @ 40/30kg Bar facing burpees 400m buy out

12Jun2014

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WOD, 11/6/14

For a total of 3 rounds, Complete as many rounds as possible in 6 minutes of... 10 burpees 15 deadlifts @80/60kg 20 wall balls 25 air squats Rest 2 minutes, repeat

11Jun2014

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