CrossFit WOD, April 24, 2019

04.24.19

Triple Date (Time)
400m Run
Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips
then
400m Run
Grace
30 G2O (135/95)
then
400m Run
Fran
21-15-9
Thrusters
Pull Ups
finish with 400m Run
35 min Cap

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CrossFit WOD, April 23, 2019

04.23.19

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 22, 2019

04.22.19

Hang Squat Clean (Weight)
Metcon (AMRAP – Reps)
9 min AMRAP
Max Reps of the following complex 3 Hang Cleans + 6 Push Press + 9 Front Squats (115/85)
Perform 12 HSPU at the 0, 3, 6 minute marks

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