CrossFit WOD – 8/18/15

Rope Climb (10 min)

Metcon (AMRAP – Reps)

With a Running clock

Amrap

MIn 0-10

x30 Burpees

x15 Pull-ups

Rest 5min

Amrap

Min 15-25

x50 Dubs

x25 Wallballs 20/14

Rest 5 min

Amrap

Min 30-40

x30 Burpees

x15 Pull-ups

x50 Dubs

x25 Wallballs 20/14

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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