CrossFit WOD – 9/24/15

10k Row (Time)

Max Effort 10k Row

Metcon (Weight)

Extra Work

Clean

Build to a Heavy Complex of:

x1 Power Clean + High Hang Squat clean + Low hang clean (Below Knee w/2 Sec hold)

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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