Push Press/Overhead Squat/GHD

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CrossFit WOD
1. Warmup – Rowing IMG_9992
7 x 1:40 on, :20 off
Record average meters across the intervals.
Goal is…
Guys: 500m each interval
Chicks: 420m each interval

2. AMRAP 15 min:
– 135# M/95# W
7 Push Press
IMG_9991
10 Overhead Squats
15 GHD Situps

Strength Focus:
20 RM Back Squat
1 strict MU
10 RM Back Squat
2 strict MU
5 RM Back Squat
3 strict MU

IMG_9973 IMG_9988 IMG_9972IMG_9905 IMG_9909 IMG_9903IMG_9941 IMG_9986 Roman, thanks for visiting from CrossFit Down River  (Detroit)

IMG_9912 IMG_9937 Tanner was one Happy Dog today thanks to Mary from our NAU class that brought him a Christmas bone!

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