CrossFit WOD, September 14, 2019

09.14.19

Metcon (AMRAP – Rounds and Reps)
30 min amrap
One partner runs 400m while the other partner performs as many rounds and reps of
10 hang clean and jerks (95/65)
10 back squats (95/65)
10 toes to bar
Switch partners when the other completes the run

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CrossFit WOD, September 13, 2019

09.13.19

Metcon (Time)
50 DU buy in then
10 sets of the following completx
1 Renegade row (55/35) (right arm)
1 Renegade row (left arm
1 DB Box Step Up
1 DB Snatch (55/35) (right)
1 DB Snatch (left)
50 DU Buy Out
15 min cap
Metcon (Time)
50 DU buy in then
10 sets of the following complex
2 DB Clusters (55/35)
1 DB Box Step Ups
1 TGU (55/35) (right arm)
1 TGU (left arm)
Then 50 DU Buy Out
15 min cap

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CrossFit WOD, September 12, 2019

09.12.19

Double Helen (Time)
3 rounds
800m Run
42 Swings 55/35
24 pull ups

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