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Atlas Stone
Metcon (Weight) 10 min Atlas Stone Demo 10 min to establish heaviest lift Metcon (AMRAP – Reps) 10 AMRAP 50′ Atlas Stone Carry 3-6-9-12… Box Jumps Atlas stone light enough to not drop on floor
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Metcon prep: Stone set-up Lift to lap Shoot hips Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (5×3) *Across **Tempo 3-3-0 Metcon (Time) Press x20 Atlas stone to shoulder x3 4 rounds for time
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Metcon (AMRAP – Reps) Partner Wod Every 4 min for 28 min 400m run ME Altas Stone to shoulder. Score is stone cleans.
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Metcon Metcon (AMRAP – Reps) :45 work/:15 rest Wall-balls Kettlebell Swings Burpees Stone Cleans 3 rounds through
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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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