—New Species CrossFit Royal Oak—

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FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

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

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

12
04
2023

wod

WOD 12.04.23

Strength:

Temp back squat, 3-3-3-3-3

WOD:

For time:
42 Wallballs, 20/24 lbs
21 Pull-ups
30 Wallballs, 20/24 lbs
15 Pull-ups
18 Wallballs, 20/24 lbs
9 Pull-ups

Post loads and rounds to beyond the whiteboard.

****

12
03
2023

WOD 12.03.23

Conditioning:

5 rounds, each round for time, of:
Suicide Sprint, 20 yd
13/9 Echo Bike Calories

Rest 3 mins between each round.

WOD:

Complete as many rounds as possible in 13 mins of:
7 Dumbbell Push Press, 50/35 lbs
7 Feet Elevated Ring Rows
9 AbMat Sit-ups

Post rounds to beyond the whiteboard.

****