Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, March 15, 2019

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FRIDAY

Warm-up
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP

12-HANG POWER CLEANS 85/115
12-WALL BALLS
24- DUBS

RX 1 ROPE CLIMB ON TOP OF EACH RD
RX+ 2 RING/BAR MU ON TOP OF EACH RD

CrossFit WOD, March 13, 2019

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WED

Warm-up
Metcon (Time)
21-18-15-12-9
DB POWER SNATCHES 20/30
9-12-15-18-21
BURPEES OVER DB

3 RDS
15-SDLHP 65/95
15/20 CAL BIKE OR ROW

CrossFit WOD, March 12, 2019

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TUESDAY

Metcon (Time)
MURPH PREP

E.M.O.M X 5
7 STRICT PULL UPS
RX+ MUST WEAR A W VEST

WOD
GRAB A PARTNER

800 MT RUN ( TOGETHER)
100 PULL UPS
100 PUSH UPS ( ONE PERSON MUST HOLD A PLANK POSITION) SWITCH EVERY 10
300 AIR SQUATS ( ONE PERSON SHOULD BE RUNNING 100 MT , SWITCH AFTER EACH RUN)

CrossFit WOD, March 11, 2019

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MONDAY

Warm-up
Metcon (Time)
SPEND 5-10 MIN WORKING ON YOUR DUBS!

DUB CHALLENGE
10 MIN CAP

DUBS!
50-40-30-20-10
EVERY TIME YOU TRIP YOU MUST RESTART YOUR SET ( REST AS NEEDED)

RX+
100-80-60-40-20

Metcon (Time)
GRACE
FOR TIME
30 CLEAN & JERK 95/135
200 MT WALKING LUNGES RITGH AFTER

CrossFit WOD, March 9, 2019

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SATURDAY! BENCHMARK CARDIO BLAST. KELLY

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#