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Jul201503


Bisao CrossFit – WOD

Bench Press (7 x 2 @ 70 – 75 %)

Metcon (Time)

40 Thrsuters 95 / 65

20 Rope Climbs

30 Thrusters

15 Rope Climbs

20 Thrusters

10 Rope Climbs

* Teams of Three*

Jul201502


Bisao CrossFit – WOD

Metcon (8 Rounds for time)

8 x 200m Run

*60 Sec Rest

Metcon (Time)

30 – 20 – 10

DL @ 155 / 105

Box Jumps @ 24 / 20

Sit-Ups

Jul201501


Bisao CrossFit – WOD

Front Squat (7 x 2 @ 60 – 65 %)

Metcon (Time)

5 Rounds For Time:

20 Wall Balls

25 Calorie Row

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