CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475


Every 90 seconds for 7 sets:

1 Snatch Pull + 1 Hang Power Snatch + 1 High Hang Power Snatch

*Working form, build to a weight that still allows perfect form.


10 Minute AMRAP:

3 Calories Rowed, 3 Knees to Elbows, 30 Double Unders

6 Calories Rowed, 6 Knees to Elbows, 30 Double Unders

9 Calories Rowed, 9 Knees to Elbows, 30 Double Unders

12 Calories Rowed, 12 Knees to Elbows, 30 Double Unders

15 Calories Rowed, 15 Knees to Elbows, 30 Double Unders

*Continue in the fashion until time expires.


#2 RE: tuesday20181127Reid 2018-11-27 22:57
Came in early did Monday’s swod : PP up to 123#; FS up to 173#

Swod:up to 83
Wod 12 and 5 kte. Started with dubs quickly went to singles, ( doubled those.)
#1 RE: tuesday20181127jason 2018-11-27 22:57
115,115,135,145,155,165,165 (at 5pm we overachieve)

WOD - 15 +18 kte

Since there was not enough rowers I took one for the team and biked my calories...I hate that thing. Felt fine until the 12 cals then I tried to sprint and nearly died. KTE and DU felt great just could not catch my breath coming off the bike and going straight into KTE.

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