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| Join The Compound and other CrossFit gyms around the world this Saturday, July 6, to participate in the CrossFit for Hope workout! We will run the workout during our 8am and 9am classes. Following class we will have our Compound BBQ. Anyone is invited to come workout and join our party! |
Strength: Clean. Find a 1 Rep MFD (Max For Day)
WOD: For QUALITY. 25 min time cap:
"Michael"
Three rounds for time of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit Ups
Back extensions and Sit Ups can be done in any order
Post weights and reps to comments.
Clean: 195# 1R MFD (10# PR)
ReplyDeleteMichael: 24:56 (PR)