WOD 251213
REST DAY!
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Tuesday 260526
CrossFit W.O.D Strength: E01:30x10 Sets: 1 Squat Snatch Metcon: 18:00 Min AMRAP, IGUG: 15\12 Cals Row 8 Lateral Burpees Over the Bars 4 STOH #60/43kg *When Partner A Works, Parner B Performs Max Time Plank Hold. CrossFit Endurance For Time: 50 Sit-Ups 40 Plate
Monday 250526
CrossFit W.O.D Hero W.O.D "Murph" For Time: 1 Mile Run 100 Pull ups 200 Push Ups 300 Air Squats 1 Mile Run *Split Howeveer Rx: 10/6kg Vest CrossFit Gymnastics Skill: Kipping Ring Muscle Up -Hollow+Arch -Kipping -Transition -Kipping Dip
Sunday 240526
CrossFit W.O.D Strength: Back Squats 3-3-3-2-2-2 Metcon: 16:00 Min EMOM: 1.)Cals Row\Bike 2.)V-Ups 3.)HSPU 4.) Double Unders CrossFit Strength Part A: Front Squats 15:00 Min Build Up to a Heavy 2 Reps Part B: E04:00MOMx3 Rounds: 8\8 Half Kneeling KB
Saturday 230526
CrossFit W.O.D Strength: Hang Power Cleans 6X3 Metcon: RFA 2026 Qualifiers Workout 2: For Time: 00:00-09:00 80 Wallball Shots #10/6kg 80/64 Cals Row 09:00-15:00 Build Up for a heavy 2 Front Squats From Floor