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CrossFit Scranton WOD 10/15/14

WOD:
“Blue Light Special”
For Time
30 Wall Ball Shots 10′ m:20lbs f:14lbs
30 Box Overs m:45lb plate f:35lb plate
30 Burpees
30 Toes to Bar
30m Bear Crawl
30 Toes to Bar
30 Burpees
30 Box Overs m:45lb plate f:35lb plate
30 Wall Ball Shots 10′ m:20lbs f:14lbs

Categories: Crossfit Scranton WOD Tags:
  1. CsftScr
    October 14th, 2014 at 20:43 | #1

    Rx Plus
    For Time
    115-lb. deadlifts, 50 reps
    50 walking lunges
    115-lb. back squats, 40 reps
    40 toes-to-bars
    115-lb. power cleans, 30 reps
    30 burpee box jumps, 24 inch
    115-lb. thrusters, 20 reps
    20 triple-unders

    Rest as needed

    5 Rounds for Time of
    7 Bench Press m:115lbs f:75lbs
    20ft Handstand Walk

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