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#CrossFit #Hackney #WOD 28/08/2013 #withmomentum

Posted 28th August 2013 by Josh Schouten

Warm-up:

A. Teach Fireman’s Carry (10m partner carry) x 4

Strength:

20minutes to complete:

B. Sumo Deadlift

  • CFA attempt 1 RM with good form. (suggest reps: 5,3,3,2,2,2,1,1) rst :90-120sec
  • BC: work up to 3RM with good form 6-7 x 3reps rst :90-120sec

W.O.D. Hot Shots 19

With a Partner, 6 Rounds of: 

1x each person 10m Fireman’s Carry
19 reps per person- Partner Wall Balls 9/7kg
19 reps per person – Partner Burpee Box Jumps
19 reps per person – Alternating Deadlifts 65/45kg

** after completion of 6 rounds, 10m low crawl shuttle until all teams are done. **