July 21, 2016
Back Squat (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 5 Deadlifts 10 Pushups 200m Run
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Warm-up Coaches choice Ring Dips (5-5-5-5-5) Weighted if poasible Metcon (AMRAP – Rounds and Reps) Dubs x50 KBS X25 12 min amrap
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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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