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WOAH Saturday 4/04/2020

Support Your Local Box WOAH

Every Friday for three weeks, CrossFit HQ are releasing a home workout, here is the first :


10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 15 kgs ♂ 22.5 kgs

There are a full variety of scaling options available making it suitable for all. They scaling and workout description can be found here:

Anyone, gym member or not can sign up online to complete these three workouts and have a bit of competitive fun during lockdown. When signing up you can do so for free or choose to pay a donation, 100% of which goes to your box. You are then able to enter your score for the workout online.

Registration for this event can be found here:



Weighted Version Amrap 20 minutes

250 m row / 250 m run / 500 m cycle / 60 double unders

10 deadlift 60/40

Bodyweight version

250 m row / 250 m run / 500 m cycle / 60 double unders

10 down n ups

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