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Today's WOD


Monday 10142019

October 14, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

You’re welcome to retest 20.1, just ask a coach to assist with judging or use another athlete. Otherwise, there’s programming for today.

5PVC pass throughs + 5 rotations

3 rounds :30on/off singles or doubles

8 russian baby makers

5 presses w/light kb

10 bird feeders/leg with light kb

10 goblet squats w/light kb

15 kb swings w/light kb

10 alternating step ups w/ light kb

*Barbell warm up

Weightlifting

Power Clean

OTM x 10:

20 Double-Unders

2 Power Cleans

Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

Metcon

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

20 DB Hang CJ (50/35)

15/12 Calorie Assault Bike

20 DB Box Step-Ups (24″/20″)

15/12 Calorie Assault Bike

20 GHD Sit-Ups/Abmat Sit-Ups

RX+ – GHD

RX – Abmat Sit-Ups

Previous WODs

October 7, 2019

Monday 10072019

October 5, 2019

Saturday 10052019

October 4, 2019

Friday 10042019

October 3, 2019

Thursday 10032019

October 2, 2019

Wednesday 10022019

October 1, 2019

Tuesday 10012019

September 30, 2019

Monday 09302019

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