CrossFit WOD, September 12, 2018

09.12.18

Metcon (AMRAP – Rounds and Reps)
Turd Ferguson
25 Min AMRAP
40 Deadlift (135/95)
30 Hang Power Cleans
20 S2O
10 Clusters
perform 10 Box Step Ups (24/20) and 10 sit ups between each movement

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CrossFit WOD, September 11, 2018

09.11.18

Metcon (AMRAP – Reps)
Diablo Sandwhich
4 rounds
1 min Max Burpees
1 min rest

rest 2 minutes before starting the next metcon
Metcon (AMRAP – Reps)
Dr. Pepper
4 rounds
1` min Max Cal Row
1 min Rest

rest 2 minutes before the next metcon
Metcon (AMRAP – Reps)
Make it Fast
4 rounds
1 min Max DU
1 min Rest

rest 2 minutes before starting the next metcon
Metcon (AMRAP – Reps)
I’m in a GD Hurry
4 rounds
1 min Max 25m Sprints
1 min Rest

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CrossFit WOD, September 10, 2018

09.10.18

Front Squat (10 minutes to build to working wt)
Use the same wt for all 5 working sets
Metcon (Time)
"BAN-ONE"
25 Wt V Ups 20/15
30s Plank
20 Wt V Ups
1 min Plank
15 Wt. V Ups
1:30 min Plank
10 Wt. V Ups
2:00 min Plank
5 Wt. V Ups
2:30 min Plank

5 burpees each time you break the plank

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