Free songs
Jun201530


Bisao CrossFit – WOD

Push Press (5 x 5 @ 75 – 80 %)

Metcon (Time)

4 Rounds For Time:

12 Power Snatchs @ 95 / 65

200m Run

12 Ring Dips

200m Run

Jun201529


Bisao CrossFit – WOD

Back Squat (7 x 2 @ 60 – 65 % of 1 RM)

Metcon (Time)

60 Burpees

50 Kb Swings

40 Burpees

30 Kb Swings

20 Burpees

10 Kb Swings

Jun201526


Bisao CrossFit – WOD

Bench Press (Build to 1 RM)

Metcon (Time)

4 Rounds For Time:

20 S2O @ 115 / 75

50 Double – Unders

15 Power Clean @ 115 / 75

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