CrossFit WOD – 9/17/15

Metcon (AMRAP – Reps)

12 min EMOM

Min 1- Pull-ups

Min 2 – Air Squats

Min 3 – Sit-ups

Score- Total Reps

Metcon (AMRAP – Reps)

At the 20 in Mark

Sumo DL x15 @ 185/135

Dubs x30

10min Amrap

Metcon (AMRAP – Reps)

At the 35 min Mark

15min Amrap

Box Jump Overs x50

Cal Row x25

Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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