WOD

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CALL COACH MARK TO GET STARTED 7065871946. DROP IN’S WELCOME $20.00

Published on May 28th, 2020 | by Crossfit Sacrifice

OR EMAIL CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010 “Robert Parro”8 Rounds:8 Front Squats 135/958 Box Jumps 30/248 Squat Cleans 135/958 Burpee Box Jumps 30/24 THEN Core Cash Out:3 Sets MAXMed Ball Knees to Chest 14/10 Robert Parro” This Firefighter Hero WOD is dedicated to Robert Parro, FDNY, Engine 8, who was killed on September 11, [&hellip

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WOD

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CALL COACH MARK TO GET STARTED 7065871946. DROP IN’S WELCOME $20.00

Published on May 28th, 2020 | by Crossfit Sacrifice

OR EMAIL CROSSFITSACRIFICE@GMAIL.COM THROWBACK THURSDAY Every 2:00 X 55 Bench Press+ 8 Bar Bell Bent Over Row THEN 3 Rounds: 6:00 MIN AMRAP 300m Run Buy IN 2-4-6-8-10… Devils Press DB Box Step Over @35/25Rest 2:00 RX+50/35 THEN Mobility Cash Out: Foam Roll Lumbar Spine 3:00. Smash Calves 2:00 Each Using

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WOD

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CALL COACH MARK TO GET STARTED 7065871946

Published on May 25th, 2020 | by Crossfit Sacrifice

OR EMAIL CROSSFITSACRIFICE@GMAIL.COM TRANSFORMATION TUESDAY Every 2:00 X 56 Sumo Dead Lifts + 20 Good Mornings 45/35 THEN 5 Rounds:20 SDLHP 75/55 15 Front Squats 75/55 10 HSPU THEN Accessory Cash Out: 200m Lunges Weighted If Possible (3 Laps Inside)

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