CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

GOLDEN MILE

SWOD

Front Squat 3,3,3+  (70,75,80%)

Bench Press 3,3,3+  (70,75,80%)


WOD

RUN each of the following, rest exactly 1 minute between efforts.

400m - 200m - 400m - 200m - 400m

Last done on 7/23/14.


Comments  

 
#4 RE: GOLDEN MILERobin 2015-07-16 08:44
SWOD
Front Squat - 113,123,128x4
Bench - 78,83,88x4

WOD - 6:55 new PR almost a minute off from last time.
 
 
#3 RE: GOLDEN MILEjruss374 2015-07-15 21:28
SWOD- up to 255 FS, 225 BENCH
WOD- 5:50
 
 
#2 RE: GOLDEN MILEjason 2015-07-15 18:23
I was a little annoyed that my row time was 17 seconds slower. So I came I and ran at 6pm.

WOD - 5:10 new PR

#stillhaterunni ng
 
 
#1 RE: GOLDEN MILEjason 2015-07-15 08:56
SWOD
Front squats - 225,255,275(5)
Bench - 185,205,215(7)

WOD - 5:34 rowing
1:20,:38,:1:22,:39,1:22
 

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