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CrossFit CSA posted on Facebook

A) Power Snatch
5-5-5-3-3-3-1-1-1
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B) 15 min AMRAP
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5 Over/Unders

*Over/unders can be performed with a PVC placed on a 24/20 box and secured with a sandbag or weight, so you can use two PVC pipes per box, on either side, to facilitate larger classes.

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CrossFit CSA posted on Facebook

A.
Front Squat 5 x 1 rep Heavy
Rest as needed

In five sets or fewer, build by feel to a “”heavy”” front squat. Once the load feels heavy and your barbell speed is noticeably slower, mission accomplished.

B.
Two sets, for max total reps/calories of:
2 Minutes of Rowing (for Max Calories)
2 Minutes of max Thrusters (95/65)
2 minutes max Barbell Burpee

Rest 2 minutes; repeat

C.
Cash Out
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
L-Sit x 30-60 seconds

CrossFit CSA posted on Facebook

Power WOD 5/13/15
Bench Press 3×5 at 70% 1RM

Asst:

5 Rounds

40m Reverse Ball Toss (#40/#30)

Max Unbroken Strict Handstand Push ups

12(total) DB Step Ups (#50/#30)

** to scale HSPU use ab mats or do them from a box

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General Information

NameCrossFit CSA
OwnerWill Blaker
Websitecrossfitcsa.com
Phone925-230-8442
Emailcsa.gym@gmail.com
Address6207 Sierra Court
Dublin, CA 94568

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