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WebFeb 21, 2024 · Here's what it looks like: Rich Froning's CrossFit Circuit 1 CIRCUIT Perform the exercises in order, resting as little as possible between exercises and rounds. Push-press Perform with 135 pounds for men or 95 pounds for women. 5 sets, 15, 12, 9, 6, 3 reps (no rest) Pull-up 5 sets, 15, 12, 9, 6, 3 reps (no rest) Double-Under WebCrossFit Invictus WOD Sledgehammer For Time 75 Wall Ball Shots (20/14 lb, 20/9 ft) 15 Clean-and-Jerks (135/95 lb) 30 Bar Facing Burpees 15 Clean-and-Jerks (135/95 lb) 75 …
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