May 27, 2016
Warm-up PVC Passthru x10 Back squat x20 Ohs x20 Sot Press x20 Clean and Jerk (8×2 @ 65-85%) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Partner WOD OH KB Lunge 50ft Rarm KBS x15 *Switch arms and repeat. **Switch partners
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Workout of the Day


  • CrossFit WOD 4/20/21

    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


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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