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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on July 11, 2019

St. Louis – CrossFit WOD

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Weightlifting

3 Position Power Clean (5×1)

New set every 2:00 from High Hang,Hang,Floor. Keep it light/ moderate.

Metcon

Metcon (Time)

For Time:

30-24-18-12-6

Box Jump Overs 24/20

15-12-9-6-3

DB Power Cleans 50/35

Rx+ Clear the box

OSC/AOT

Metcon (Weight)

Every 2:00, For 10:00:

50’ Hvy Prowler Push

10-15 Ghdsu

3 Position Power Snatch (5×1)

Same setup/sequence as 3 pos power clean.

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