CrossFit WOD, July 19, 2023

CrossFit – Wed, Jul 19

Metcon (Time)
<p>10 rds</p><p>50m Sprint (straight not 25m down /25m back)</p><p>5 Burpees</p><p>rest 5 min</p><p>5 rds</p><p>25m Lunge</p><p>10 Burpees</p>
Metcon (Time)
<p>Core finisher</p><p>40-30-20-10</p><p>Hollow Rocks</p><p>alternating plank hip touches</p>

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CrossFit WOD, July 18, 2023

CrossFit – Tue, Jul 18

Sumo Deadlift (EOMOM Pace)
<p>Complete 15 Barbell push ups after each set. </p>
Metcon (AMRAP – Reps)
<p>8 min EMOM</p><p>10 Wallballs</p><p>max med ball sit ups</p><p>score is total number of medball sit ups</p>

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CrossFit WOD, July 17, 2023

CrossFit – Mon, Jul 17

Metcon (Time)
<p>4 rounds</p><p>10 Pull Ups</p><p>10 Box Step Ups</p><p>10 DB Snatch (left) (35/25)</p><p>10 DB Snatch (right)</p><p>10 single db thruster (right)</p><p>10 single db thruster (left)</p><p>10 box step ups</p><p>10 Pull Ups</p><p>rest 2 min</p>

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