Crossfit St. Catharines
  • Phone: (289)668-7409
  • Location: 50 Niagara St., Unit C01, St. Catharines, ON (MAP)
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November 21, 2014

Posted Nov 20th, 2014 in WOD

A. 4 Rounds not for time:
- 30 Cal row/dyne
- 20 HR push ups
- 10 Shoulder to overhead (135/95)
- 5 muscles ups/5 bar muscle ups/5 chest to bar pull ups

B. AMRAP 20 (In Partners)
- 7 Front squats (185/125)
- 9 Box jumps (30/24)
- 11 Ring dips
*First person completes one round then alternate.

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