CrossFit WOD, July 15, 2023

CrossFit – Sat, Jul 15

Metcon (Time)
<p>Teams of 2</p><p>20 – 100m sprints (alternating partners every 100m)</p><p>50 Synchronized bar facing burpees (each partner of on opposite sides of the bar facing each other)</p><p>50 deadlifts (225/135) alternating sets of 5</p><p>50 power cleans (135/95) alternating sets of 5</p><p>10 – 100m sprints (alternating partners every 100m)</p><p>25 Synchronized bar facing burpees (each partner of on opposite sides of the bar facing each other)</p><p>25 deadlifts (225/135) alternating sets of 5</p><p>25 power cleans (135/95) alternating sets of 5</p>

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CrossFit WOD, July 14, 2023

CrossFit – Fri, Jul 14

Metcon (AMRAP – Rounds and Reps)
<p>5 min AMRAP</p><p>7 Swings (55/35)</p><p>7 Toes to Bar</p>
Metcon (AMRAP – Rounds and Reps)
<p>5 min AMRAP</p><p>7 Box Jumps (30/24)</p><p>7 Swings</p>
Metcon (AMRAP – Rounds and Reps)
<p>5 min AMRAP</p><p>7 Toes to Bar</p><p>7 Box Jumps</p>

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CrossFit WOD, July 13, 2023

CrossFit – Thu, Jul 13

Metcon (Weight)
<p>Back Squat</p><p>2 sets x 7 reps</p><p>2 sets x 5 reps</p><p>2 sets x 3 reps</p><p>Score is total combined weight</p>
Metcon (Time)
<p>40 weighted sit ups (15/10)</p><p>20 weighted hollow rocks</p><p>10 TGU (15/10) right</p><p>10 TGU left</p><p>20 weighted hollow rocks</p><p>40 weighted sit ups</p>

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