WOD

Warm up: 800m row or 4ish mins of run 10 passthroughs 10 situps 10 pushups For time: 100 Alternating DB Clean and Jerks At each minute do 5 Ab Mat situps Equipment version: 1 DB 50/35/25lbs Minimal/No Equipment version: Use and ODD OBJECT in replace of DB CASH OUT: Make your favorite drink!
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Warm-up:10 mins at your own paceRun 1 min in place10 Lunge to Squat10 inchwork to pushups30 jumping jacks Workout:On the 4:00x 5 rounds15 Wallballs10 Back Squats5 barbell facing burpees *if you finish before 4 mins you rest with the remaining time*20 min total workout Equipment version:WB 20/14/10lbBack Squat Barbell 95/65/45lbs Minimal Equipment: Use a DB or KB in sub of Barbell Back Squats No Equipment: Use an ODD OBJECT for both WB and Back Squats CASH-OUT: Handstand hold practice for 5 mins
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Boulder CrossFit РCrossFit Metcon (Time) Warm-up TABATA 1: Box or bench step-ups Passthroughs TABATA 2: Pushups Jog in place Workout: For time: Buy-in: 25 Box Jumps then 3 rounds 15 dips on a bench or box 20 DB bent over rows Cash-out: 25 Box Jumps Equipment version: 24/10/16in Box 50/35/25lb DB Minimal Equipment: Use a bench or do 25 jumping squats in sub of Box Jumps. No Equipment: Use an ODD OBJECT in sub of DB CASH OUT: Stretch or attend our 12pm mobility Zoom class.
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start on the 0:00 mark 3 Rounds: 20 Jumping lungs 20 Single Arm Hang Dumbbell Snatches start on the 7:00 mark 3 rounds: 20 jumping lunges 20 Single Arm Dumbbell Power Cleans start on the 14:00 mark 3 rounds: 20 jumping lunges 20 Single Arm Dumbbell Thrusters *if you finish the 3 rounds before the 7 mins you rest. *On all dumbbell movements, alternate hands every 5 repetitions NO EQUIPMENT VERSION: 3 Rounds on the 0:00 mark 20 jumping lunges 20 Odd-Object to Overhead 3 rounds on the 7:00mark 20 jumping lunges 20 Odd-Object Step-Ups 3 rounds on the 14:00 mark 20 jumping lunges 20 Odd-Object Thrusters CASH-OUT: handstand holds for time or handstand practice for 5 mins
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