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WOD

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28 Jun June 29

CrossFit WOD

a) EMOM x 10
Min 1: 15 Burpees
Min 2: 15 Cal. Row
b) Accumulate 2 minutes in an L-sit

ETB30

3 Rounds (1 minute stations)
Step Back Lunges
DB Push Press
Row
DB Front Squats
Rest
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June 28

CrossFit WOD a) Deadlift (5-5-5-5-5, stand tall and reset grip every rep) b) AMRAP 8 10 Front Squat (135/95) 10 T2B 40 Double-Unders Extra Gains a) Single Leg RDL (3×10 each leg) b) Weighted Lunges (3×10 each leg) c) Accumulate 3 minutes in a Wall…

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June 27

CrossFit WOD a) Every 90 seconds for 7:30 minutes 2 Clean Complex @ 70% b) 10 RFT (TCO 25) 1 Legless Rope Climbs 10 Push-ups 20 Air Squats ETB30 AMRAP 12 10 DB RDL 20m Broad Jumps 5 Burpees 5 V-ups 20m Broad Jump

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June 26

CrossFit WOD 6 RFT (Teams of 2; 3 rounds each) 5 Pull-ups 10 Power Cleans (115/75) 15 Burpees 20 KBS (1.5/1) 25 Wallballs (20/14) Extra Gains a) Lateral weighted Step-ups (3×10 each leg) b) Tempo Front Squat (3×10 light; 90X2) c) EMOM x 10 Min…

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June 25

CrossFit WOD a) 3 RFT 400m Run 10 DB Power Cleans (50/35) 20m DB Suitcase Carry Walking Lunges (50/35) 30 AbMat Sit-ups ETB30 EMOM x 12 Min 1: Max Cal. Row Min 2: 20 DB Push Press Rest 1 minute 3 Rounds 30 Knee to…

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June 24

CrossFit WOD Join Coach Emily for an awesome, outdoor workout at Scott Carpenter Park! Rep your ETB gear if you’ve got it!! Check out our FB page for a map and any updates. ETB30 20-18-16-14-12-10 DB Front Squat 50 Double-Unders or 70 Single-Unders

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June 23

CrossFit WOD a) For time (teams of 2, 1 person working at a time) 50 PVC Jumpovers (30/24) 50 DB Deadlifts (50/35) 50 DB Push Press (50/35) 50 V-ups b) 400m KB Front Rack Carry (moderate) Extra Gains a) Death By Push-ups (start with 5…

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