23 February 17

julianne b&w kb swing
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Click here to register for the 2017 CrossFit Open! Be sure to sign up for Team CrossFit Silver Spring! Reminder, no 530 WOD for the next 5 weeks as we will be doing the CrossFit Games Open WOD’s @ 6PM

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CrossFit | Road To The 2017 Arnold: Brian Shaw (Video)
 
What You Can Learn from the Daily Routines of Top Performers
 
Beef Tinaktak
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WOD

 

LI Strength:

DB Goblet Squat 4×8
2DB RDL x8
 

LI Conditioning:

AMRAP 12 minutes:
10 Alternating KB Dead Clean + Front Squat
10 Burpee Sprawls
75 Single Unders
 

LII Strength:

Overhead Squat
4×6
 

LII Conditioning:

For time:
10–>1
Alternating Sandbag Shoulder + Squat
Burpees
20 Double Unders
 
Rx: M – 60# | F – 40#
 

Category: WOD

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