210803

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CrossFit9 – CrossFit WOD

Skill

Front Rack Lunge (5 x 6 (per leg))

Accessory: 3 x 15-20 frog pumps

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Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-In: 400m run

Max rounds of:

12 back squats (105/75)

12 chin over bar pull-ups

Rest 2 Minutes

5 minute AMRAP:

Buy-In: 400m run

Max rounds of:

9 back squats (115/85)

9 chest to bar pull-ups

Rest 2 Minutes

5 minute AMRAP:

Buy-In: 400m run

Max rounds of:

6 back squats (135/95)

6/4 bar muscle ups

L1: 45/35; 75/55; 95/65; ring rows or jumping pull-ups

L2: 105/75; 115/85; 135/95

L3: 115/85; 135/95; 165/115