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Frisco CrossFit – WOD

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Handstand work (15 x 1)

Work on your handstand.
Wall, free, push ups, kipping push ups, etc
Spend 15 minutes working your handstand skills.

Metcon (Time)

5 RFT:
30 Double Unders – Unbroken**
15 Burpees – Plate facing burpees
**break, start over

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Categories: WOD

Frisco CrossFit – WOD

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Rope Climb (15 x 1)

Spend 15 minutes working on rope climbs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes, rest 4 min – 3 rounds:
30 KB Swings (1.5/1.0)
20 Wall Ball (20/14)
10 – 5/5 KB Thrusters (1.5/1.0)
400 M recovery run between each round

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Categories: WOD

Frisco CrossFit – WOD

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Muscle-ups (10 x 1)

Spend 15 minutes practicing muscle ups, progressions on rings or bar.

Metcon (AMRAP – Reps)

AMRAP 3 min, rest 1 min – 5 Rounds:
5 Power Clean (135/95 – 205/165)
5 Front Rack Lunges**
**5 total lunges

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Categories: WOD

Frisco CrossFit – WOD

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Pull-ups (5 x 3 )

STRICT, no kipping. Add weight to scale up.

Metcon (Time)

5 RFT:
400 M Run
15 Thrusters (95/65 – 115/75)
10 DB Press – HSPU
5 Dips
FBC – if you plan on doing this, scale it down to 3 rounds.

0

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Categories: WOD

Frisco CrossFit – WOD

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Metcon (No Measure)

EMOM 10 minutes:
Even – 3 Front Rack Lunges / leg (95/55 – 135/85)
Odd – 3 Push Press (95/55 – 135/85)

Metcon (Time)

For time:
800 M run
then
9, 15, 21
Wall Ball (20/14 – 30/20)
HR Push ups
then 800 M run

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Categories: WOD

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