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WODs

CrossFit WOD, June 20, 2019

By June 16, 2019No Comments
Nitz

Warm-up
Warm-up
Coach’s Choice

Metcon
Nitz
For time: 30 Min Cap

50 Cal Bike
10 Renegade Row
50 Alternating DB Snatch
10 Renegade Row
50 Burpees over Dumbell
10 Renegade Row
50 Sit-ups
10 Renegade Row
50 American KBS 53/35#
10 Renegade Row
50 Alternating DB Step-out Lunge

Rx = 35/20#
Rx+ = 50/35#

* Renegade Row = 5 each arm
** Pair of DB for Row and Lunge

Scaling – 1.) DB weight 2.) No push-up burpee/Burpee in place 3.) KB weight/Russian KBS 4.) Lunge weight/Step-out lunges

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Metcon
Pick a ROMWOD that fits your needs!