Crossfit St. Catharines
  • Phone: (289)668-7409
  • Location: 50 Niagara St., Unit C01, St. Catharines, ON (MAP)
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July 7, 2014

Posted Jul 6th, 2014 in WOD

A. Front Squat (6 Sets)
- 1 Pause front squat* + 2 front squats
*3s pause (partner count)

B. "Prison Rules"
16 x 2 every :15
- Snatch
- Clean and jerk
- Thruster
(95/65)
*Choose a weight that you will have NO misses
Rest 2 minutes between movements

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