July 18, 2018
Deadlift (5-5-3-3-3+) Metcon (Time) 2000m Row 50 Thrusters
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Warm-up Banded Pull-parts x30 Banded Pull-downs x30 Banded Front raise x30 Metcon (No Measure) Standing DB Press 5×10 Strict TTB x6-8 Ring Push-ups x12 4 rounds DB Pull-over 4×10 Hamstring Curl x10 Hollow Body Press x10 3 Rounds
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Workout of the Day


  • CrossFit WOD 7/20/19

    Row 2m

    Medball squat throw (partner)

    Metcon Prep:


    Front squat


    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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