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Home page 2018-02-06T19:24:26+00:00

Class Times

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  • 9:30AM
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Price Table

Today’s WOD

Feb 20

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Squat Clean (25 Min )

Work on Power and Squat Clean Technique

Metcon

Metcon (Weight)

9 EMOM

Minutes 0, 1, 2 (Every Minute = 9 Reps)

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 S2OH (135/95)

Minutes 3, 4, 5

3 Power Cleans (155/105)

3 Front Squats (155/105)

3 S2OH (155/105)

Minutes 6, 7, 8

3 Power Cleans (185/125)

3 Front Squats (185/125)

3 S2OH (185/125)
If you have fewer than 10 sec of rest skip the next minute

Score heaviest weight

Cool Down

February 20th, 2018|
All WODs

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