CrossFit WOD – 12/9/15

Metcon (No Measure)

x30 Dubs

x20 supermans

x10 Toes-to-bar

2 rounds NOT for time

Metcon (Time)

Min 0-6

50 pull-ups

30 ring dips

Min 6-10 Rest

@ Min 10

Metcon (AMRAP – Reps)

Amrap 20

x15 Deadlift @ 60%

x20 HRPU

x25 Air Squats

Workout of the Day

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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