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 – 9/22/18

    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30


    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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