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OUR BLOG

Thursday wod

By Wodify Admin | In WOD | on June 24, 2020

St. Louis – CrossFit WOD

Metcon

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Metcon (AMRAP – Reps)

15:00 EMOM

Min1 Barbell windshield wipers 6/side

Min2 4 Dual DB DL + 4 Hang Power Clean + 4 Farmer’s Hold Walking Lunge Steps

*Min3 Run Around The Building

35s/25s

*rowing is optional but for 30-40sec hard.

– – – – –

3:00 Rest

10:00 EMOM

Min1 15 Russian Swings

Min2 5 TALL Box Jumps (step down)

Pick a weight for swings to stay unbroken and either jump to a tall box the entire Emom or build. Ideally taller than normal, it’s only 5 reps a minute.

– – – – –

3:00 Rest

5:00 EMOM

At the top of every minute, starting at 0:00:

10 Wall Balls 20/14

Max Single Arm Devils Press (use 1 of the DB’s you used from the first Emom.

Rx+!!! Weighted Run AND 2-fer-1 Wall Balls 🙂
Scoring the last EMOM today! The first Emom may be difficult with the run if you want to ass weight to the run but it’s a short distance. Ideally try to complete it in 30-40sec. )Out the exit door, around the circle to opposite side, then left to come back to gym, up the ramp and inside).

Challenge the box height in the second EMOM but heart rate should stay down with all the rest between minutes, dont go too light but try to keep swings unbroken.

Last one is an all in kinda deal! Let’s go! Who wants it!?!?

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