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02
22
2017

Uncommon WOD – 022317

CrossFit 1.0

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 3 – Supine Ring Rows x 10 @ 2111

B.
For time:
40 Russian Kettlebell Swings
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees

 

CrossFit 2.0

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155)
Bar-Facing Burpees Over the Barbell

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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