W.O.D Thursday 7/12/18

CrossFit Springfield – Group WOD

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DB Bench Press (5 x 8: Build to heavy 8 | After each set Run 200m)

Metcon (AMRAP – Reps)

Perform For total reps – 18 Minute EMOM for total reps:

Min 1) 30 sec. work | 30 sec. rest: Cal Bike

Min 2) 30 sec. work | 30 sec. rest: KBS, 70/55lb

Min 3) 30 sec. work | 30 sec. rest: Sit Ups

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