Friday 6/9/17 - 3 Seconds


MAIN WOD

M-1: Pause Back Squat (3 Seconds)

Build to a Heavy Set of 3,

Then 3 Sets of 3 at Heaviest Weight

*Focus on form before weight

M-2: 20:00 AMRAP

48 Double Unders

24 KB Swing 70#/55#

12 Deficit HSPU 4"/2"

L2: 20:00 AMRAP

48 Double Under Attempts

24 KB Swing 55#/35#

12 Kipping HSPU (no deficit)

L1: 20:00 AMRAP

96 Single Unders

24 KB Swing 45#/25#

12 Push Ups 4"/2"

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ashley@crossfitfargo.com
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