Workout Of The Day- Friday 180914

Black River CrossFit Programme Blue Panther
Workout Of The Day- Thursday 180913
12 September, 2018
Workout Of The Day- Saturday 180915
14 September, 2018
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Workout Of The Day- Friday 180914

Part A:

6 Alternating sets:
6 Double front rack KB squats
6/6 Bent over Single DB Row
L-sit around the worlds (10-20 seconds) / L-sit bent legs on box

Part B:

For Time (10 min cap)

Single Arm DB Hang clean and jerk (alternating) (65/45) (45/35)
Box step – ups (holding single DB in front rack – across chest)


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