WOD 600

Main – CrossFit

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Row for Calories

Hand Release Push-Ups

*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

10 Front Squat 135/95lbs

40 Double Unders


Metcon (No Measure)

Every minute on the minute x 5

7 Deadlift 225/155*

10 Toes to Bar

*work on speed or a constant pace to hold that threshold

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