CrossFit WOD – 9/11/15

(No Measure)

EMOM 9

20 Dubs

10 Box Jumps

100m Run

Clean and Jerk (Every 90 Seconds)

Sets 1-3 @ 65%

Sets 4-6 @ 70%

Sets 7-10 @ 75%

30 Burpee (Time)

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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