Monday WOD

Jan 2nd, 2017

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Category: WODS

Monday WOD


Guns Out CrossFit – CrossFit

Metcon (Weight)

“Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. You chose the weight

Warm-up (No Measure)

200 m row

15-12-9

KBS 53/35

Med Ball Cleans 20/14

banded shoulder

pvc pass throughs

sampson

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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