Monday 8/4 WOD

Main – CrossFit

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Coach’s Choice


:20: Front Squat (Rx@90-95%)

1 Rep EMOM For 10 minutes


:40: Metcon (Time)

3Rds of:
250m Row
100m OH Carry @135/95#
10 Squat Cleans

Rx Plus: Replace 5 Muscle Ups for Squat Cleans, Ladies do 5 Unassisted Pull Ups

Road To Crush

Clean Complex (@90-95%)

E2MOM for 12min
Squat Clean + Front Squat

Metcon (Time)

4 Sets of:
5 Touch-n-Go Power Cleans
2min Rest

*Increase load each set, working to the heaviest 5-rep set possible.

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