CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



200m run

20 Press 115#/75#  (THIS IS A STRICT PRESS!)

200m run

20 Push Press  (NO RE-DIP)

200m run

20 Push Jerk

200m run

Last done on 10/7/16.

Normally I don't post about CHEATING your movements. However this workout is one that I have seen more people "cheat" in an effort to achieve a better time. Do yourself a favor and do the movements correctly, your shoulders will thank you for it.



Back Squat 5,5,5,5+  (50,65,70,75%)

*MAX reps on last set.


#2 RE: RAISE THE ROOFshco0502 2017-09-19 20:45
Wod: 6:33
Swod: 143,283,198,213
#1 RE: RAISE THE ROOFRobin 2017-09-19 06:40
WOD - 11:20 rx'd (about a minute slower than last time) broke the press into sets of 4 and then went to 3's

Ran out of time and didn't get to do the SWOD

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