CrossFit Deviate, CrossFit Deviate South - - TopicsExpress

CrossFit Deviate, CrossFit Deviate South - WOD Warm-up Snatch Emphasis Barbell Complex (No Measure) Row 500m/Run 400m 20 Pass Thru 4 Rounds Snatch DL - Hip Snatch - Overhead Squat - Pressing Snatch Balance - Snatch Balance L1 Skill Handstand Hold (15 Min Work on getting on wall, holds, & negatives) L2 Skill Handstand Walk (15 Min work on free handstand and HS walks) L1 Strength Bulgarian Squats (5x10 E3M15) L2 Strength Sotts Press (5x5 AHAP E3M15) WOD Metcon (AMRAP - Rounds and Reps) Patrtner them up 30 Min AMRAP Row 1000m 50 Kbs (26/44)(35/53Amer) 40 Sit ups 30 Push Ups 20 Pull Ups 10 Burpees Only use Rx+ if both members do L2

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