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Aug201531


Bisao CrossFit – WOD

Back Squat (5 x 5 @ 85 %)

Metcon (Time)

5 Rounds For Time:

300 / 250 m Row

12 Thrusters

Aug201529


Bisao CrossFit – WOD

Metcon (Time)

100 Calorie Row

200 Burpees

300 Box Jump Overs

400m Overhead Walking Lunge Walk

500m Sled Push 120 / 90

Aug201528


Bisao CrossFit – WOD

Bench Press (5 x 5 @ 80 % )

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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