Crossfit

The Best Workout In Pompano Beach

CrossFit WOD, September 29, 2018

CrossFit WOD, September 29, 2018

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SATURDAY

Metcon (Time)
30-HANG POWER SNATCHES 65/95
15-WALL BALLS
200 MT RUN

20-CLUSTERS 65/95
15-WALL BALLS
200MT RUN

10-PUSH PRESS 95/135
15-WALL BALLS
400MT RUN

5-FRONT SQUATS 95/135
15-WALL BALLS
400 MT RUN

CrossFit Hardcore Warm-up

CrossFit WOD, September 26, 2018

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HAPPY BIRTHDAY KEVIN

CrossFit Hardcore Warm-up
Metcon (Time)
HAPPY BIRTHDAY KEVIN!!

BUY IN
73 DUBS

2 RDS
4 HSPU (RX+ STRICT)
5 RING MU ( SUB 10 RING DIPS ONLY)
26 SQUAT CLEANS 65/95
800 MT RUN

BUY OUT
73 DUBS

CrossFit WOD, September 25, 2018

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TUESDAY

CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds)
E.M.O.M X 20 MIN
MIN 1- 10 PULL UPS
MIN 2- 15 KB SWINGS 35/55
MIN 3- 10 BURPEES BOX JUMPS
MIN 4-15 SIT UPS

CrossFit WOD, September 24, 2018

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MONDAY

CrossFit Hardcore Warm-up
Back Squat (3-3-3-1-1-1)
Metcon (AMRAP – Rounds and Reps)
24 MIN AMRAP
10 HANG POWER CLEANS 85/115
5 STOH
10 BACK SQUATS
200 MT RUN