2-25

Snatch EMOMx16 First 4 mins: 2 Reps at 70-75% Second 4 mins: 1 Rep at 80-85% Third 4 mins: 1 Rep at 85-90% Last 4 mins: 2 reps at 75-80% WOD 10 min 15-12-9 Power snatch 115/80 TTB In remaining time as many bar facing burpees as possible

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2-22

Partner WOD 4x200m relay run 30 power snatches 115/80 4x200m relay run 30 box jumps 24/20 4x200m relay run 30 clean and jerks 115/80 4x200m relay run One partner works at a time

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“Karen”

Deadlift 3-3-3-3-3 WOD “Karen” 150 wallball shots 20/14   **Whether you’ve been with us from the beginning or just recently joined our CFO family, we’d love to hear your testimony or favorite quote. No obligation but...

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2-20

Strict Press 3-3-3-3-3 WOD 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Situps

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“Work it Wednesday”

Work it Wednesday 4 min KB swings 53/35 4 min Box jumps or step ups 24/20 4 min Burpees 3 min KB swings 53/35 3 min Box jumps or step ups 24/20 3 min Burpees 2 min KB swings 53/35 2 min Box jumps or step ups 24/20 2 min Burpees 1 min KB swings...

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2-18

Snatch EMOM First 5 minutes 2 reps 65-75% of 1 rm Second 5 minute 1 rep 80% or more of 1 rm WOD 100 DUs 50 toes to bar 30 power snatches 95/65 Wednesday is the last day to register for the Anniversary party! If you plan on attending, here’s...

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2-17

Wednesday is the last day to register for the Anniversary party! If you plan on attending, here’s the link: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07egvmldv198368604 Back Squat 3-3-3-3-3 WOD 5 rounds of...

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2-16

Partner WOD 25 burpees 50 Deadlift 165/115 75 wallballs 20/14 100 kb swings 53/35 75 wallballs 50 deadlifts 165/115 25 burpees Last day to order a hoodie is Today! http://crossfitofallonmo.com/shop/ If you are planning on attending the 8 year...

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2-15

8 min to build to a 2rm thruster from the floor WOD Buy in: 75 double unders Then 5 Rounds for Time 5 Squat Cleans (155/105 lb) 25 Push-Ups Then Buy out: 75 double unders

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2-14

8 min to build to a 2rm thruster from the floor WOD Buy in: 75 double unders Then 5 Rounds for Time 5 Squat Cleans (155/105 lb) 25 Push-Ups Then Buy out: 75 double unders

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2-13

3 position snatch Hip, knee, floor Work this complex for 15 minutes WOD 20-15-10-5 Power snatches 95/65 Toes to bar Last day to order a hoodie is Saturday. http://crossfitofallonmo.com/shop/ If you are planning on attending the 8 year anniversary...

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
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