WOD Saturday 11/16/19

CrossFit Springfield – Group WOD

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Metcon (Time)

Partner WOD

Partition work sets any way unless specified as synchro – For Time:

100 Calorie Row

90 Synchro Sit Ups

80 Weighted Step Ups, 40/25lb x 2 to 20″ box

70 Weighted Push Ups, 45/25lb Plate

60 Wallballs, 20/14 lb to 10/9’

50 Pull Ups

40 Synchro Alt 1-arm DB Snatches, 40/25lb

30 Ring Rows

20 Synchro DB Goblet Squats, 40/25lb

10 Devils Press, 40/25lb x 2

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