W.O.D Wednesday 6/6/18

CrossFit Springfield – Group WOD

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Bent Over Row (1-Arm DB or KB: 4 x 12 R/L)

Metcon (AMRAP – Reps)

24 Minute Clock. Your Score = Total FB Sh to OH reps. Perform 4 x 6 Minute Rds.

4 Minutes:

•200m Burden Run, 20/14lb Medball

•40 Sit Ups

•With any remaining time Perform max reps *Fatbar Shoulder to OH, 110/70lb

Then, 2 Minute Rest

*Fatbar weighs 20lb

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