CrossFit WOD – 4/15/16

Warm-up

Banded External Rotation x15

Single Arm KB Sot Press x10

2 Rounds

Weightlifting

Overhead Squat (3-3-3-3-3)

Perform one set every 2 minutes

Metcon (AMRAP – Reps)

12 Min Amrap

6 Overhead Squats

9 Hang Cleans

12 Bar Facing Burpees

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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