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CrossFit WOD, September 7, 2021

06 Sep CrossFit WOD, September 7, 2021

Posted at 20:00h in Work out of the day by

Tuesday

Warm-up
Bench Press Warm Up
400 Meter Run into

AMRAP 6 of

10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)

Weightlifting
Bench Press (Weight)
6 x 2 @ 80%
Every 90 Seconds

Workout Prep
50M Run
3 Squat Cleans (light weight)
50 M Run
2 Squat Cleans (Moderate Weight)
50 M Run
1 Squat Clean (Heavy)

Metcon
Metcon (Time)
200 M Run
10 Squat Cleans (135/93)
200 M Run
8 Squat Cleans (155/103)
200 M Run
6 Squat Cleans (185/123)
200 M Run
4 Squat Cleans (205/143)
200 M Run
2 Squat Cleans (225/153)
200 M Run
1 Squat Clean (Heavy)
Time Cap 18 Minutes