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Boulder CrossFit – CrossFit Metcon (Time) Skill: Double Unders WOD: For time: 50 Double Unders 50 AB Mat situps 5 Cleans 185/125/105 40 Double Unders 40 AB Mat Situps 4 Cleans 185/125/105 30 Double Unders 30 AB Mat Situps 3 Cleans 185/125/105 20 Double Unders 20 AB Mat Situps 2 Cleans 185/125/105 10 Double Unders 10 AB Mat Situps 1 Clean 185/125/105 * CrossFit games WOD * world record set by Matt Fraser 8:46 with 275lb cleansRead more

10 min EMOM MIN 1: 200m run MIN 2: 5 strict pull-ups into 5 strict dips on rings or bar Rest 3 mins 10 MIN EMOM MIN 1: 10/8/6 cal row MIN 2: 10 bench press 115/85/65Read more

WOD: For Time 20 Power Cleans 20 Thrusters 20 Push Press 20 Hang Power Snatches 20 Overhead Squats 20 Front Squats On the Minute: 5 Burpees (do 5 burpees starting at the 1 min mark) *Barbell weight 95/65/55 * 25-minute time capRead more

Skill: Muscle Ups WOD: For time 9-15-21 Box Jumps 30/24/20 Ball Slams 40/30/20 Back Squats (95/65/45) *clean weight off the ground and put on back *after each set, do 3 muscle-ups bar or ring for a total of 9Read more