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Spicy Saturday Team WOD – 5/11/19

CrossFit SoCo – CrossFit WOD

A: Metcon (AMRAP – Rounds)

Team of 3

10 Minute AMRAP:

Station 1: 200m Run

Station 2: Plank Hold

Station 3: Slamball Hold

B: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Station 1: 20 DB Box Step-Ups

Station 2: Plate Pinch Holds

Station 3: Slamball Hold

C: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Station 1: 10 Burpees Over Penalty Box

Station 2: Wall Sit

Station 3: Slamball Hold
2 minute rest between AMRAPs

5 synchro burpee penalty if slam ball touches the floor

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