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OUR BLOG

WOD – Wednesday, 28/11/2018

By admin | In CrossFit Rocks | on November 27, 2018

CrossFit Rocks – CrossFit

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Simmo nailing the high box jumps last week !!!!

Warm-up

Warm-up (No Measure)

2 minute each leg couch stretch

3 rounds

2 turkish get ups

8 cossack squats

20m broad jumps

10 minutes to build to a heavy overhead squat from the floor

Metcon

Metcon (Time)

21-15-9 reps for time of:

Overhead squats

Box jumps

Men: 61 kg OHS, 30-in. box

Women:.43 kg OHS, 24-in. Box
Keep an active shoulder during the overhead squat. Whilst lowering into the squat keep pressing up on the bar.

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