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Wednesday, June 24, 2020


Warm Up

4 Rounds: :30 Single Unders or Jumping Jacks 10 Bodyweight RDLs -Then- Calf/Achilles Mobility

Crossfit Metcon

3 Rounds For Time:

6 Burpees

9 Deadlifts 185/125

12 Box Jumps 24"/20"

Rest 3 Minutes

For Time:

18 Burpees over bar (lateral)

21 Power Cleans 135/95

36 Box Jump Overs 24”/20” (box facing)


Metcon

EMOM x 20 Min Min 1: 50 Double Unders or Plate Hops/Jumping Jacks Min 2: 20 Alternating Step Back Lunges Min 3: Max Reps Mountain Climbers Min 4: Rest

Metcon Advanced with some Equipment

EMOM x 20 Min Min 1: 50 Double Unders Min 2: 20 Weighted Alternating Step Back Lunges 50/35 Min 3: Max Reps Alternating Dumbbell Snatch 50/35 Min 4: Rest

Post WOD Strength:

3 Rounds: 30 Seconds Max Double Dumbbell Row 30 Seconds Max Chest Slap Push-ups 30 Seconds Max Double Dumbbell Romanian Deadlifts 30 Seconds Max Push-ups

Rest 1 Minute Between Sets

Accessory Work

3 Rounds: 10/10 Windmills :30/:30 Single Leg Glute Bridge

Stretch Sesh!

2 Rounds: 10 Alternating Scorpion Stretches 10/10 Birddogs

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