CrossFit WOD, July 13, 2023

CrossFit – Thu, Jul 13

Metcon (Weight)
<p>Back Squat</p><p>2 sets x 7 reps</p><p>2 sets x 5 reps</p><p>2 sets x 3 reps</p><p>Score is total combined weight</p>
Metcon (Time)
<p>40 weighted sit ups (15/10)</p><p>20 weighted hollow rocks</p><p>10 TGU (15/10) right</p><p>10 TGU left</p><p>20 weighted hollow rocks</p><p>40 weighted sit ups</p>

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CrossFit WOD, July 12, 2023

CrossFit – Wed, Jul 12

Metcon (Time)
<p>3 rounds</p><p>5 Push Jerks (135/95)</p><p>10 Hang Power Cleans (135/95)</p><p>15 Deadlifts (135/95)</p><p>20 pull ups</p><p>15 Deadlifts</p><p>10 Hang Power Cleans</p><p>5 push Jerks</p><p>Rest 2 min</p>

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CrossFit WOD, July 11, 2023

CrossFit – Tue, Jul 11

Metcon (Time)
<p>3 RFT</p><p>40 air squats</p><p>400m run</p><p>30 Push Ups</p><p>30 Lunges</p><p>20 Ring Rows</p><p>20 Split Jumps</p><p>10 Burpees</p><p>10 HSPU</p>

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