CrossFit WOD – 12/21/15

Hip/Shoulder Mobility (Coaches Choice) (No Measure)

Front Squat (5×2 @ 45%)

3 Sec pause in bottom. Coach will count out pause. Done as a group.

one set every 90 sec.

Metcon (AMRAP – Rounds and Reps)

5 Rounds.

3 min of work 1 minute of rest

5 DL

4 Hang Cleans

3 Front Squats

2 Shoulder 2 Over-head

Workout of the Day

CrossFit

  • CrossFit WOD 1/22/2021

    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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