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Partner WOD AMRAP

Summit CrossFit – Saturday WOD Metcon (AMRAP – Rounds) Buy In: Target Run 20 air squats each *20 chest passes 20 Mtn. Climbers (R/L=1) each *20 chest passes 20 box step ups each *20 chest passes **20 burpees if the

box1wod

05/29/2015

Summit CrossFit – CrossFit Shoulder Press (7-5-5-3-3-3) Metcon (AMRAP – Rounds and Reps) 10 minutes 4 Chest to bar (jumping pull-ups) 6 Front rack KB lunges (R/L=2) 8 KB one arm Thrusters (R/L=2)Rx = 35+/25+ DBs can also be used

box1wod

05/28/2015

Summit CrossFit – CrossFit Deadlift (5-5-3-3-3-1-1-1-1) Metcon (Time) 10-1 Hang power clean 135/95 Strict Toes to bar