Wed

Main – CrossFit

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Main WOD

M-1: Metcon (Time)

50-40-30-20-10 of
Wall ball
DUs / 3 : 1 singles

Competition WOD

Oly – week 7

Mon – day 1
Wed – day 2
Fri – day 3

Metcon (Time)

21-15-9 of
C2B pull up
Ring dip

SWOD

A: Metcon (Time)

A) Iron Scap

B) 5 Rounds @ 70-75% effort of:
1 Minute AD
15 Sit Ups
1 Minute Row
10 Medball Hip Toss
1 Minute Single Unders
5 Push Ups

Time Cap: 25 Minutes