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 7/20/19

    Row 2m

    Medball squat throw (partner)

    Metcon Prep:


    Front squat


    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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