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Aug201624


Hallandale Beach CrossFit – WOD

Metcon (AMRAP – Reps)

15 Minute AMRAP

1 Squat Clean (each)

2 Squat Cleans (each)

3 Squat Cleans (each)

4….

5….
This will be done in teams of 2

Rx+ : 205 / 145

Rx : 185 / 125

Scaled : 155 / 105

Metcon (Time)

For Time:

75 Wall Balls

50 Kb Swings

25 Burpee Box Jump Over

Aug201623


Hallandale Beach CrossFit – WOD

Deadlift (Build to Heavy 3 Reps)

Metcon (Time)

3 Rounds For Time:

20 HSPU

400m Run

20 Hang Power Cleans 155/105

Aug201622


Hallandale Beach CrossFit – WOD

Back Squat (6 x 4 Build)

Metcon (AMRAP – Reps)

10 Min AMRAP Ladder

3 , 3 , 6 , 6 , 9 , 9…….

– Front Squats

– Box Jumps

Aug201619

Hallandale Beach CrossFit – WOD

Back Squat (Work Up to A Heavy Set of 5)

Metcon (Time)

10 – 9 – 8 – 7…….1

– Burpee Box Jumps

20 – 18 – 16 – 14…..2

– Double Unders

to the cone and back sled push

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