crossfit

Main – CrossFit

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Main WOD

A: Metcon (Time)

In teams of 2 (each) complete

10 deadlifts

1 rope climb

5 box jumps

9 deadlifts

2 rope climbs

5 box jumps

8 deadlifts

3 rope climbs

5 box jumps

etc…..

1 deadlift

10 rope climbs

5 box jumps

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

MAP

12 min of

8 T2B

8 KB swing 70/53

8 burpees

85% effort

B: Metcon (AMRAP – Rounds and Reps)

12 min of

8 OH squats 115/75

8 pull ups

8 wall ball 30/20

85% effort

Categories: WOD

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