CrossFit WOD – 7/8/15

Coaches Choice (No Measure)

Metcon (Time)

100 single unders

50 Wallballs 20/14

25 Knees to elbows

5RFT

RX+

Sub K2E for TTB

Metcon (No Measure)

Core Work

Emom 12

Weighted Plank 45Sec @ 10/14

GHD Sit-ups x8-15

Back Extensions x 10

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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