WOD Thursday 7/30/2020

CrossFit Springfield – Group WOD

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Metcon (No Measure)

Perform A,B,C sections in any order…

A. Russian KBS 4 x 12, Use same weight for all sets. Bike 15/12 Cal after each set.

B. Bench Press 5 x 5, Use same weight for all 5 sets. 90 second Assault Runner or Ski after each set (easy pace).

C. Core finisher. 3 steady rounds:

30 Russian Twist Taps w 20/14 Medball

20 Second L-Sit

10 GHD Sit Ups

Russian KBS

Arms fully extended throughout entire ROM

Bench Press (5 x 5)

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