CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Press 5,5,5,5 (30,40,50,60%)

Deadlift 5,5,5,5 (30,40,50,60%)


WOD

RX'D

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 50#/35#

Dumbbell Front Rack Lunges 50#/35#

20 Double Unders

INTERMEDIATE

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 40#/25#

Dumbbell Front Rack Lunges 40#/25#

20 Double Unders

BEGINNER

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 35#/20#

Lunges

20 Single Unders


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