Crossfit St. Catharines
  • Phone: (289)668-7409
  • Location: 50 Niagara St., Unit C01, St. Catharines, ON (MAP)
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November 20, 2019

Posted Nov 19th, 2019 in WOD

A. 15:00
Development
8 banded pull ups
8/side rear foot elevated split squats

Fitness
8 kipping pull ups
8/side db rear foot elevated split squats

Performance
1-4 bar muscle ups + 8-10 chest to bar pull ups
8/side front rack rear foot elevated split squats

B. 21-15-9
Box jumps
Slam ball jump squats
Ball slams
Strict handstand push ups
*Heavy sled push after each round

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