20170923

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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20170922

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Front Squat (3×8 EB) Push Press (3×8@ EB) Gymnastics Hollow Rocks (3×20) Metcon Metcon (Time) CF Team Series WOD #1 9-15-21 Synchronized: Thrusters Bar Facing Burpees

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20170913

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Front Squat (5×1@90%) Push Press (4×1@90%) Gymnastics Handstand Hold (work up to 3 minutes) Metcon

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20170912

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Barbell Curl (5×1@90%) Pendlay Row (3×3@135/95) Gymnastics Ring Dips (8×5) Metcon

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