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Jul201629


Hallandale Beach CrossFit – WOD

Metcon (Time)

5 Rounds

– 200m run

– 5 Power Snatches @ 115 / 75

Metcon (Time)

4 Rounds For Time:

21 Wall Balls

18 Kbs

15 Box Jump Over

12 Burpees

Jul201628

Hallandale Beach CrossFit – WOD

Metcon (Time)

5 Rounds For Time:

400m Run

15 Pull Ups

20 Push Ups

25 Sit Ups

2 Min Rest Between Rounds

Metcon (No Measure)

OPTIONAL GYMNASTICS

10 Min EMOM

4 – 8 Kipping HSPU

or

5- 10 Seated Dumbbell Press (each arm)

Jul201627


Hallandale Beach CrossFit – WOD

Metcon (Weight)

9 Min EMOM

– 1 Power Clean @ 185 / 125

Metcon (Weight)

9 Min EMOM

– 1 Power Snatch @ 135 / 95

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters @ 95 / 65

*each set must be unbroken

Jul201626


Hallandale Beach CrossFit – WOD

Metcon (Time)

5 Rounds

10 Power Cleans @ 135 / 95

10 Burpees

Metcon (Time)

6 Rounds For Time:

25 Calorie Row

25 Sit Ups

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