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WOD 071819

CROSSFIT

MetCon

i) Drop Ladder 10-1 For Time of:

Back Squats (Racked – 155/225#)

HSPU

ii) For Time:

400m Run

4 Clean & Jerk (125/185#)

400m Run

3 Clean & Jerk (145/205#)

400m Run

2 Clean & Jerk (155/225#)

400m Run

1 Clean & Jerk (165/245#)

WOD 071619

CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Odd: 30′ HSW

Even: 8 Pistol Squats

MetCon

4 Rounds For Time of:

12 FR Stationary Alternate Lunges (95/135#)

9 Hang Squat Clean (95/135#)

6 S2OH (95/135#)

WOD 071319

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – T2B/CTB Pullups/Glide Kips/BMU – Coach Clare

11am – CrossFit – Coach Clare

12pmOlympic LiftingCANCELLED (Program To Be Posted On Whiteboard)


CROSSFIT

MetCon

20 Rounds For Time of:

7 Pushups

5 Wall Balls (W: 14/9 M: 20#/10′)

3 CTB Pullups

1 Deadlift (225/315#)