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Reverse CrossFit - 19/4/23

Group Warm Up: 2 rounds

15/12 Cals

10 Good Mornings (Empty Bar)

10 Spider Lunges

10 Shoulder Press (Empty Bar)

10 Lunges


WOD: For Time (15 min time cap)

9 OHS

9 HSPU / Pike Press Ups / HR Press Ups

15 Hang Snatches

15 Pull Ups

21 Power Snatches

21 Lunges


Rest 3 mins


15 min AMRAP:

50 Du’s / 100 Skips

15 Deadlift

15 Cals

15 Ball Over Shoulder

15 SB Push Press (Alt Shoulders)


RXD+ (50/35 – 25/20)

RXD (42.5/30 – 25/20)

SCALED+ (35/25 – 20/15)

SCALED (25/15 – 15/12)


Group Finisher: Cool Down

· Stretches

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