September 29, 2015
Shoulder Press (45%x5, 55%x5, 65%x5) Metcon (AMRAP – Reps) 3 Min KBS 1 Min Rest 2 Min KBS 1 Min Rest 1 Min KBS
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Metcon (No Measure) PVC Pass Through x10 Handstand Hold x20sec Half Kneeling Press x10 2RFT Push Press (5-5-3-3-1-1-1) Metcon (Time) 3RFT x20 Lunges 65/95 (Back Rack; From Floor) x20 Push-ups x20 Wallballs 20/14 RX+ **Over-head Lunge **Wallball @ 30/20
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Workout of the Day


  • CrossFit WOD 4/26/19

    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:


    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15


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