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Snow Day – Make Up WOD Open Gym

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Redmond, Sammamish – CrossFit

View Public Whiteboard

KB Complex and Cardio (4 Rounds for reps)

4 Rounds

Use (53/35) Kettlebell

8ea KB Swing – Russian

8ea KB Bent Over Rows

8ea KB Clean

8ea KB Overhead Presses

8ea KB Front Rack Lunge

8ea KB Deadlift

1min MAX Cal Row

Assault Bike / Situp (Time)


Cal. Assault Bike

Sit Up (RX+ Toes to Bar)

Cossack Squat (45/25) Plate

Shoulder Press (5-5-5-5-5 First set @65%+/- Add Weight ea. set)