CrossFit WOD, 7-10-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
Power series

Weightlifting

Hang Power Clean (Work to a heavy 5 reps, 15 minutes)

No Bambi legs!

Metcon

Metcon (Time)

For time:

30 ball slams, 20/15

20 lateral over the bar burpees

30 power cleans, 135/95

20 lateral over the bar burpees

30 ball slams, 20/15

Post WOD Stretch

Happy baby, 2 minutes

Seated forward fold, 2 minutes

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 10 minutes

Odd: 1 legless rope climb / 1 reg. rope clim

Even: rest

ROM WOD (No Measure)

ROM WOD

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