CrossFit WOD, April 30, 2021

04.30.21

Metcon (Time)
3 rounds
10 DB Box Step Ups (55/35) (two dumbbells)
10 Swings
10 Burpees
rest 2 min
2 rounds
15 DB Box Step Ups
15 Swings
15 Burpees
rest 3 min
1 Round
20 DB Box Step Ups
20 Swings
20 Burpees
Metcon (Time)
Core finisher
100 Toes to DB (55/35)
perform 5 Hollow Rocks each time you break

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CrossFit WOD, April 29, 2021

04.29.21

Shoulder Press (3-3-2-2-1-1)
Metcon (AMRAP – Reps)
6 min AMRAP
400m run
30 air squats
15 hspu
then max plate thrusters (45/25) for remainder of amrap

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CrossFit WOD, April 28, 2021

04.28.21

Metcon (Time)
50 Box Jump Buy In
then
10 Rounds
10 ring dips
15 Ring Rows
20 Sit Ups
then
50 Box Jump Buy Out

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