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Who wants to do Murph again!

Updated: May 26, 2020

Tuesday WOD:


40 alt single dB reverse lunges

30 alt db snatches

20 box jumps (sub burpees)

10 abmat sit emom until all 3 rds are complete

*switch to 2 emom if needed.

After: 25 renegade rows (per side)(50/35)

Warmup: 3rds

10 squats

10 knee to elbow

10 strict press

Demo movements

Mobility: dislocates, couch, add, pigeon

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Meeting ID: 695 302 4569

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CrossFit Ardor
CrossFit Ardor
May 27, 2020

Slight variation: 26:20 minutes 40 front squats 75lbs 30 power snatches 75lbs 20 box jumps 10 abmat every minute


May 27, 2020

25 renegade rows @37# A little more difficult with round free weights


May 27, 2020

WOD. 22:10 37#x2 for lunges 37# for snatches 10 abmats every 90sec

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