CrossFit WOD 10/20/20

Warm-up

0-5:00

Briefing

5:00-15:00

Wrist Mobility

Elbow Rotations

Power Clean Technique

3 Position Power Clean (1-1-1-1-1)

Above knee, below knee, from ground
Same Weight

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15 Power Cleans 95/65

30 Double Unders

15 Situps

30 Double Unders

Workout of the Day

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    Metcon (Time)
    1k Row

    15 Box Jump-Overs

    150 Ft. Bear Crawl

    15 Stone cleans

    150 Ft. Bear Crawl

    15 Box Jump-Overs

    1k Row

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