 A. Thruster
12 Mins to build to a 3RM B. Metcon (Rounds and Reps) *Partner WOD (Relay Style) 20 min AMRAP 8/6 Cal Row OR 6/4 Cal Bike 10 Elevated KB Sumo Squat (70/53) (Rx+ 88/70) *Standing on two pair of 25's on top of 45's 12 Push Ups (Rx+ 9 Dips) SCALED ELEVATED KB SUMO SQUATS - Scale wt - Goblet Squats PUSH UPS - Push ups w/ bar on rig C. Core 4 Rounds 1 min AMRAP 1, 2, 3, 4, 5, 6.... Hollow Rocks, Tuck Ups, Sit Ups 1 min (0:30 flutter kicks / 0:30 Reverse Crunches) 1 min Plank 1 min REST
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Welcome to CFEXCrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community! Archives
July 2022
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