CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x12

Odd - 3 Strict Chest to Bar Pull Ups

Even - 2 Power Clean & Jerks @ 70%


WOD

Complete the following as three separate 5 minute Time Capped Workouts.

0:00 - 4:59

20 Calories Rowed

20 Front Squats 95#/63#

20 Pull Ups

5:00 - 09:59

20 Calories Rowed

15 Front Squats 135#/93#

15 Chest to Bar Pull Ups

10:00 - 15:00

20 Calories Rowed

10 Front Squats 185#/123#

10 Bar Muscle Ups


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