CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Bench Press 5,5,5,5,5 (add 5# to last week)


WOD

With a continuosly running clock.

Run 1 Mile

Then with a 10 minute clock, spend 2 minutes at each station accumulating MAX reps.

Calories Rowed

Dumbbell Thrusters 30#/20#

Medicine Ball Clean 20#/14#

Double Unders

Pull Ups

*You will have 6 scores for the workout.

Your 1 mile time, and reps completed at each station.


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