CrossFit WOD – 9/24/15

10k Row (Time)

Max Effort 10k Row

Metcon (Weight)

Extra Work

Clean

Build to a Heavy Complex of:

x1 Power Clean + High Hang Squat clean + Low hang clean (Below Knee w/2 Sec hold)

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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