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#CrossFit #Hackney #WOD 26/07/2013 #withmomentum

Posted 26th July 2013 by Josh Schouten

Strength

A-1 Heels Elevated Back Squat 4 x

  • CFA: 6-8 30×0 rst:60
  • BC: 8-12 30×0 rst:60

A-2 High Reebok KB Lateral Step-up 4 x

  • CFA: 8-12 21×0 rst:60
  • BC: 12-15 21×0 rst:60

Capacity

Set the clock to 12min EMOM:
B-1 HBBS 10 x 2reps @ 60/30kg
B-2 BB OHP 10 x 3 @ 60/30kg rst: remainder of minute

Capacity 2

EMOM for 10 minutes
2x Deadlift 100/50kg
4x Burpees
8x KB swings 24/16kg

* if you fail to complete the round in :60sec, rest out the remainder of the next round