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WOD 030719: Star Rockets In Flight… Afternoon Delight.


CrossFit: Strength: 1 Hang Power Clean + 4 Strict Press (7) 1+5 @ AHAP taken from the floor. Conditioning: 2 Rounds – 4:00 AMRAP (A) 20 Alternating DB Snatches (45/25#) 20 Box Jumps (24/20″) (B) 10 Ring Rows 10 Calories on Bike 1:00 rest between stations only RX+: 2 Rounds – 4:00 AMRAP (A) 20

CrossFit:
Strength:
1 Hang Power Clean + 4 Strict Press
(7) 1+5 @ AHAP
taken from the floor.

Conditioning:
2 Rounds – 4:00 AMRAP
(A)
20 Alternating DB Snatches (45/25#)
20 Box Jumps (24/20″)
(B)
10 Ring Rows
10 Calories on Bike
1:00 rest between stations only

RX+:
2 Rounds – 4:00 AMRAP
(A)
20 Alternating DB Snatches (50/35#)
20 Box Jumps (24/20″)
(B)
5 Muscle Ups
10 Calories on Ski
1:00 rest between stations only

Hybrid:
WOD 1:
15:00 AMRAP
20 Step up and Through
20 S.A. DB C&J
20 Banded Plank Tap
20 Sweeping Lateral Lunge
1:00 Side Star Plank

WOD 2:
Same

BootCamp:
WOD 1:
Single side Mania
5x 30:30:10
Step up and Through
S.A. DB C&J
Banded Plank Tap
Sweeping Lateral Lunge
Side Star Plank
1min Between Rds

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