CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

GYMNAST JACKED

SWOD

Bench Press 3,3,3,3 (65,70,75,80%)

Deadlift 3,3,3,3 (65,70,75,80%)


WOD

15 Minute Time Cap:

RX'D

10 rounds for time:

10 Ring Push Ups

10 Ring Rows (Feet elevated on box same height as rings)

INTERMEDIATE

10 rounds for time:

7 Push Ups

7 Ring Rows (Rings at waist height)

BEGINNER

10 rounds for time:

5 Knee Push Ups

5 Ring Rows (Rings at arm pit height)


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