July 17, 2016
Deadlift (45%x5, 55%x5, 65%x5) Metcon (Calories) 8 RFT 1 min Max Cal Row 2 min Rest
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Warm-up Leg swings x20 Hip bridge 1 min then x20 Goblet squats x15 Back Squat (3×10 @ 65-70%) Metcon (AMRAP – Reps) Death by 10m sprints Start at 5 reps. Go up one rep every min on min. Compare scores to 12/7/15 or 3/18/15
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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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