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WODs

CrossFit WOD, October 21, 2019

By October 20, 2019No Comments
Dog

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Clean (1 AHAP)
In 20 minutes, build to your heaviest 1RM Squat Clean. Perform 6-8 lifts to build up to your 1RM. Take rest between attempts and record your heaviest 1. Maintain your form, timing and confidence! Modify to a Power Clean if needed.

Metcon
Dog
10 Min AMRAP:

200m Run
10 V-ups
10 Box Jump Overs 24/20"

* STIMULUS * Maintain a pace to consistently move during the 10 minutes. Looking to achieve 4+ rounds.

Mods – 1.) 200m Ski, 250m Row, 600m Bike 2.) Single Leg V-up/Tuck-ups/Sit-ups 3.) Box height/step-up/over

Extra Work
Metcon
10:00 Air Bike Cool-down