Friday 4/11 WOD

Main – CrossFit

Post load, time and reps to comments. Annotate PRs.

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WU

Coach’s Choice

SWOD

15:00: Deadlift

Set 1RM

or

Reach a comfortable weight and do MAX REPS.

Calculate 1RM by:

Weight X Reps X .0333 + Weight = Estimated 1RM

WOD

40:00: Metcon (Time)

400m Run
15 Toes to Bar
15 Weighted Lunges (Total)
15 Power Cleans @135/95
200m Run
12 Toes to Bar
12 Weighted Lunges
12 Power Cleans
100m Run
9 Toes to Bar
9 Weighted Lunges
9 Power Cleans

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