WOD

Open Wod 11.3 AMRAP 5 Minutes Clean (squat) and Jerk 165/110 Then…… Open Wod 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20  
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Front Squat 5 rep max then 2 sets at 90% 30-20-10 Burpee broadjump (bbj will be from one end of the mat you are on to the other.) Toes thru Rings Alt Kettlebell Clean & Jerks 53/35
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No Class Today CrossFit West Chester will be Hosting The Frank Spellman Classic All are welcome to come and watch and encourage all the lifters.  Hope to see you there.
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“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
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EMOM 5 minutes 1 power snatch 2 hang power snatch WWPF For Time: 60 Deadlifts, 225/123 (partner holds handstand) 60 Alt Box Jumps, 24/20 40 Deadlifts (partner holds handstand) 40 Alt Box Jumps 20 Deadlifts (Partner holds handstand) 20 Alt Box Jumps *Switch when needed on deadlift/handstand hold Strong like Vuong      
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