CrossFit WOD, January 17, 2020

01.17.20

Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
15 Plate Manmaker 45/25
30 Plate Sit Ups
100m OH Plate Waiter Carry

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CrossFit WOD, January 16, 2020

01.16.19

Back Squat (Weight)
Warm Up – 3 sets x 5 reps
Work: 3 sets x 3 reps (same weight)
Metcon (AMRAP – Rounds and Reps)
Death By Hang Snatch (95/65)
Minute 0 – 1 = 1 rep
Minute 1 – 2 = 2 reps
and so on

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CrossFit WOD, January 15, 2020

01.15.20

Metcon (AMRAP – Rounds)
20 Minute EMOM
Odd Rounds = 8 Burpee Box Jumps
Even Rounds = 8 Pull Up + T2B Combo
score is completed rounds
Metcon (AMRAP – Reps)
6 min AMRAP
40 Goblet Squats (55/35)
30 Swings (55/35)
20 Burpees
Max HSPU for remainder of time

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