—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

Today’s WOD

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

12
01
2021

WOD 12.02.21

Strength:

Overhead squat, 3-3-3-3-3

WOD:

4 rounds for time:

50 double unders

15 overhead squats, 95/65lbs

Post loads and times to beyond the whiteboard.

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11
30
2021

WOD 12.01.21

Midline:

For quality

Tabata

-dead bug

-right side plank

-left side plank

WOD:

AMRAP in 12 minutes

3 Hang power cleans, 185/125lbs

6 box jumps, 25/20 inches

9 Abmat sit-ups

Post rounds to beyond the whiteboard.

****