WODs

23MAY15

CFP – CrossFit Class Karin’s B-day WOD Partner WOD – 21-15-9 Burpees BJ 24″ KB Swing 53/35 200m run (each) Pull-ups Deadlifts 185/135 Pushpress 95/65 200m run (each) Each partner does 21, then 15, then 9 (yeah, its a little late)

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23MAY15

CFP – CrossFit Class Partner Metcon 25 minute AMRAP of 400 meter run 20 FS 185/135 (no racks) 400 meter run 20 C2B PUs 400 meter run 20 KBS (70/50) Divide evenly

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22MAY15

CFP – CrossFit Class Weightlifting Clean Progressions Partner Metcon 15 minute AMRAP 5 Hang power cleans (115/75) 15 Wall Ball 45 Double-unders Alternate Rounds CFP – MetCon Class MetCon Every 4:00 for 20:00 (5 rounds) Run 400M 12 Burpee BJ-Overs (24/20) More than 20 second deviation from first round = 100 sit up penalty at the end

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