Crossfit St. Catharines
  • Phone: (289)668-7409
  • Location: 50 Niagara St., Unit C01, St. Catharines, ON (MAP)
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November 18, 2014

Posted Nov 18th, 2014 in WOD

A. EMOTM 12 (:40/:20)
- Ring dips
- Handstand pushups
- Toes to bar

B. EMOTM 6
Min 1 - 5 Front squats (50% 1 RM) w 3s pause bottom
Min 2 - 40 Double unders

Rest 2

EMOTM 6
Min 1 - 3 Hang squat cleans (70% 1 RM)
Min 2 - 40 Double unders

Rest 2

EMOTM 6
Min 1 - 1 Squat clean (90% 1 RM)
Min 2 - 40 Double unders

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