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Swamp City WOD – Fri, May 26

Announcements

Monday is Memorial Day. There is only the 9am Holiday WOD

Come Celebrate and do Murph with us! It’s a body weight workout for everyone and it’s open to public so bring friends and family. We are still looking for somewhere to celebrate after. If anyone is willing to host a pool party, let Jon know. We can all bring snacks and drinks if we find a place to get together after the WOD.

Swamp City Fitness – Swamp City WOD

Warm Up

10/12 Cal Bike

10 Beat Swings

10 Meter Toy Solider

10 Meter Walking Lunges with 10/15# plate overhead

3 Rope Pulls

10 Pike Push-ups

10 Meter Bear Crawl

10 Banded Pass Throughs

10 Banded Around the World

10 Banded Shoulder Presses

Strength

Week 3 of 9

Perform the Following as a Superset 5×5 @ 85% of 90% of Your 1RM:

Push Press Complex

V-Ups

Deadlifts

METCON (Time)

CrossFit Semi-final Event #6 modified

15 Minute Time Cap

10 Overheard Squats (135/95)

500 Meter Row

30 Meter Bear Crawl

2 Legless Rope Climbs/4 Rope Climbs

10 Handstand Push-ups

2 Legless Rope Climbs/4 Rope Climbs

30 Meter Bear Crawl

500 Meter Row

10 Overhead Squats (135/95)
Scaling: 95/65, 75/55. 6 Up Downs, 10 Elevated Pike Push-ups, Pike Push-ups

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