21-15-9
Power Cleans
Ring Dips
GHD Sit ups
WOD Blog |
Congratulations to the FLACCO family for doing an AMAZING job at the Frogman Competition this weekend! Nicole took FIRST and Nick took 6th!! Synapse BEASTS!!!
21-15-9 Power Cleans Ring Dips GHD Sit ups
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Wish Nicole and Nick Flacco luck as they take on the Frogman Competition this weekend! They have the guts to combine CrossFit workouts with SWIMMING!! Good luck you guys!! Crush it! Curtis P's Wall Balls GHDs 45 Seconds On, 30 Seconds off, 4 Rounds
Box Jumps Kettlebell Swings Burpees 4 Rounds: 12 Hip Extensions 4 Front Squats 8 Handstand Pushups 12-9-6 Snatches
12-18-24 Box Jumps *2 Rope Climbs/Round 30 Kettlebell swings
then: 3 Rounds: 10 Deadlifts 10 Chest to Bar then: 30 Kettlebell swings 3 Rounds:
5 Muscle Ups 20 Rainbow Presses 20 GHD Sit ups 50 Double Unders Run 800M
8 Front Squats Run 400M 6 Front Squats Run 200M 4 Front Squats Run 200M 6 Front Squats Run 400M 8 Front Squats Run 800M |
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