CrossFit WOD 1/20/2021

Back Squat (3@70%- 3@80% – 3+@90%)
Metcon (5 Rounds for time)

Every 5:00 x 5 sets:

30s Max Effort Air Bike

15 American Kettlebell Swings

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CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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