CrossFit BA
2402 W. New Orleans St
Broken Arrow, OK 74011
(918) 978-3475
info@crossfitba.com
SWOD
Deadlift 5,5,5 (65,75,85%)
WOD
30 Clean and Jerks 135#/95#
Last Done on 9/5/11
Time for another Team Workout....so lets have some fun!
Bench Press 5,5,5 (40,50,60%)
21-15-9
Kettlebell Swings 1.5pd/1pd
Rolling Wall Balls
Burpees
Deadlift 5,5,5 (40,50,60%)
200m Run
80 Lunges
40 Knees 2 Elbows
400m Run
60 Lunges
30 Knees 2 Elbows
800m Run
40 Lunges
20 Knees 2 Elbows
Turkish Get Up x10
Deadlift 225#/155#
Meters covered by Handstand Walk
Split Jerk 5,5,5 (40,50,60%)
AMRAP in 15 minutes
10 Supine Ring Rows
10 Games Style Push Ups
10 Box Jumps 30"/24"
Back Squat 5,5,5 (40,50,60%)
10 Clean and Jerks 135#/95#
50 Double Unders
50 Sit Ups
21 Thrusters 95#/65#
21 Pull Ups
Michael enjoying being in "Timeout".
It's time for another awesome Team Workout! Be ready to have fun and DO WORK.
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