WOD

11
Aug

Monday

Live Free CrossFit – CrossFit Back Rack Lunge (3×5 @30%-40% of Back Squat Tempo 21×2 ) Weighted Plank 3x60sec WOD : Metcon (Time) The Freedom...
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10
Aug

LSD

Live Free CrossFit – CrossFit Metcon (Time) Run 800m Row 1k 50 wall balls 100ft burpee broad jump 200m farmers carry 110/70 Buy out choice...
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9
Aug

The 7

Live Free CrossFit – CrossFit Metcon (Time) 1k/800m relay 60 wall balls 6 rope climbs 40 Burpee over the bar 4 rope climbs 20 Curtis...
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8
Aug

Friday

Live Free CrossFit – CrossFit EMOM 10MIN Even 5-8 HSPU Odd 8 Single leg squats (4 each side) WOD : Metcon (Time) 10 pull ups...
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7
Aug

Thursday

Live Free CrossFit – CrossFit Strict Press (3 ,Push Press 3, Push Jerk 3 ) Work up to a heavy set with good form WOD:...
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6
Aug

Wednesday

Live Free CrossFit – CrossFit WOD: Metcon (Time) Partner WOD 40/30 Cal row 30 Power Cleans 135/95 30 bar over burpees 30 Front Squats 135/95...
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5
Aug

Tuesday

Live Free CrossFit – CrossFit EMOM 10MIN Odd 3-5 reps on the bar (MU, C2B, PU) Even 40 dubs WOD : Metcon (AMRAP – Rounds...
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4
Aug

Monday

Live Free CrossFit – CrossFit Back Squat (Tempo 32×1 3×5 (building up every set)) WOD: Metcon (Time) 10 RKBS 55/35 15 Goblet Squats 20 One...
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