CrossFit WOD, September 22, 2018

09.22.18

Metcon (AMRAP – Reps)
Cardio Starter
Max Reps
50m Sprints for 8 min
Fall 2016 Comp WOD #1 (AMRAP – Rounds and Reps)
Teams of 3
5 Power Cleans (135/95)(95/65)
10 T2B (scaled Knee Raises)
15 Deadlifts (135/95)(95/65)
Each athlete completes triplet in its entirety before rotating.

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CrossFit WOD, September 21, 2018

09.21.18

Metcon (AMRAP – Reps)
Bench Press
3 sets max reps (135/75)
Metcon (AMRAP – Reps)
Fight Gone Bad Style (1 min each station, repeat 3 times)
SDHP 75/50
Burpees
War ropes
Calorie Row
1 min rest

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CrossFit WOD, September 20, 2018

09.20.18

Metcon (Weight)
Front Squat
20 min Cap
Score a 12RM – 9 RM – 6 RM – 3RM (from the ground)
Score = total load for all reps added together
Metcon (Time)
21-15-9
Ring Dips
DB Front Rack Lunges (55/35)

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