Wed

Main – CrossFit

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Main WOD

Metcon (Time)

800m run, then
3 rounds of
18 wall ball
15 box jumps
12 S2OH 115/80
9 OH squat
Then,
800m run
For time

Competition WOD

Metcon (Time)

800m run
3 rounds of
18 wall ball 25/16
15 box jumps
12 S2OH 135/95
9 OH squats
Then
800m run

Deadlift (Build to a heavy double in 8 sets)

SWOD

SW-A: Metcon (AMRAP – Rounds)

A – Iron Scap
B – AMRAP 25 @ 70% effort:
5 Medball Hip Toss
10 Sit Ups
60 Single Unders
250 M Row
250 M Easy Row

Categories: WOD

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