WOD

09/23/2017

Metabolic CrossFit – CrossFit

Warm-up

2 rounds

400 m Run

30 second handstand hold

15 leg swings each leg

10 shoulder passes

Strength

8-5-3-3-3-3-3 Deadlifts (Work up to 90%)

5 pushups between sets

Metcon

“Push-Pull”

9 Rounds:

24 Pushups

8 Deadlifts (215/135)

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09/21/2017

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09/20/2017

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09/19/2017

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09/18/2017

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09/16/2017

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09/15/2017

Metabolic CrossFit – CrossFit Warm-up Clean and Jerk 1-1-1-1-1 Then, 3 rounds 250 m row 4 burpee box jumps 3 …

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09/14/2017

Metabolic CrossFit – CrossFit Warm-up 3 rounds: 250 m row 3 hang squat cleans (95#) 20 DU then, 1-1-1-1-1 to …

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09/13/2017

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09/12/2017

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