WOD

5
Oct

Hyrox and roll

Live Free CrossFit – CrossFit Metcon (Time) Stations 45 sec farmers carry 45 sec wall balls 45 sec cal row 45 sec sandbag lunges 1...
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4
Oct

OMG

Live Free CrossFit – CrossFit Metcon (Time) Teams of 2: 60/40 cal row 80 synchro RKBS 55/35 400 M run (200 each) 60 DB clean...
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3
Oct

Friday

Live Free CrossFit – CrossFit EMOM 10MIN Even Row 10/8 cals Odd 4-8 strict hspu WOD: Metcon (Time) 5 Power Snatches 85/55 5 Overhead squats...
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2
Oct

Thursday

Live Free CrossFit – CrossFit Dumbbell Bench Press (4×8 each arm 21×1) A2) Legless rope climb 4×1 WOD : Metcon (Time) 800m run 100 dubs...
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1
Oct

Wednesday

Live Free CrossFit – CrossFit WOD: Metcon (Time) Teams of 2 100 wall balls 20lb/14lb 800m run (200 at a time) 60 renegade row 35lb/20lb...
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30
Sep

Tuesday

Live Free CrossFit – CrossFit EMOM 10MIN Even Bar Work 3-5 reps of hardest progression for you (Strict Pullup/Kipping/Butterfly/Bar Muscle up Odd Static Lunge with...
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29
Sep

Good Luck Matt

Live Free CrossFit – CrossFit Metcon (Time) A1) 4×8 (4 each leg) Sandbag Cossack Squats A2) 4x400m run Work on form before load use bodyweight...
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28
Sep

Run, Row, Lift

Live Free CrossFit – CrossFit Metcon (Time) Run 800m (200 at a time) Row 500m (250 at a time) 20 Thrusters 95/65 4rft Split down...
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