CrossFit WOD, June 30, 2021

06.30.21

Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
Perform 50 Sit Ups buy in every 5 min including to start the WOD (time 0:00)
then complete as many rounds and reps as possible of
20 Russian Twists (55/35)
20 Alt DB Goblet Lunge
10 Renegade Rows Right
10 Renegade Rows Left

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CrossFit WOD, June 29, 2021

06.29.21

Metcon (Time)
12-9-6-3
Snatch Squat (115/80)
Burpees
Metcon (Weight)
10 min EMOM
1 Power Clean + 1 Hang Clean
Increase Wt on Rounds 3,5, & 8
Score is Wt used for Rds 8 – 10
(you can drop between reps. Does not have to be connected)

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CrossFit WOD, June 28, 2021

06.28.21

Metcon (Time)
5 Rounds of
10 Clusters (95/65)
10 Pull Ups
400m Run

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