CrossFit WOD – 7/8/15

Coaches Choice (No Measure)

Metcon (Time)

100 single unders

50 Wallballs 20/14

25 Knees to elbows

5RFT

RX+

Sub K2E for TTB

Metcon (No Measure)

Core Work

Emom 12

Weighted Plank 45Sec @ 10/14

GHD Sit-ups x8-15

Back Extensions x 10

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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