Crossfit

The Best Workout In Pompano Beach

CrossFit WOD, July 21, 2017

CrossFit WOD, July 21, 2017

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FRIDAY

Metcon (Time)
50 POWER SNATCHES 55/75
EVERY TIME YOU DROP THE BAR
25 AIR SQUATS( NO RACKING ALLOWED)
30 TOES TO BAR
15 AIR SQUATS EVERY TIME YOU COME OFF THE BAR
FINISH WITH A 200 MT ROW

CrossFit Hardcore Warm-up

CrossFit WOD, July 20, 2017

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THURSDAY

CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
15 D/L 105/155
200 MT RUN
10 MIN AMRAP
15 BOX JUMPS
200 MT RUN

CrossFit WOD, July 19, 2017

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WED

CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
15 BACK SQUATS 95/135
15 HAND R PUSH UPS
100 MT FARMER CARRY
1 ROPE CLIMB
15 WALL BALLS

CrossFit WOD, July 18, 2017

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HAPPY BIRTHDAY GABBY AKA THUNDA

CrossFit Hardcore Warm-up
Metcon (Time)
2 RDS
36 HANG POWER CLEANS65/95
36 KB SWINGS 35/55
36 DUBS
36 SIT UPS
400 MT RUN
36 PULL UPS