WOD

20
Jun

6/20/18 WOD

CrossFit Independence – CrossFit Metcon (Time) WOD- 4 rounds (20min Cap) 12 Overhead Squats (95/65)(115/85) 18 lateral Bar hops 24 Cal Row Metcon (AMRAP –...
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19
Jun

6/19/18 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 4 rounds / 4min AMRAP/ 90 sec rest. (22mins) 10 Burpees 20 Alternating Single arm...
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18
Jun

6/18/2018 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 16min AMRAP 200m Run 15 Push-ups 10 toe to bar (Sx Hanging Leg raises) Metcon...
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11
Feb

2/11/18 WOD

CrossFit Independence – CrossFit Metcon (Time) 30min Cap Buy in: 800m Run 3 rounds 200m Farmer Carry (53/35) Not uneven 30 Slamballs (25+/15+) 30 Slamball...
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10
Feb

2/10/18 WOD

CrossFit Independence – CrossFit Metcon (Weight) Team of 2 Build to a heavy clean (20mins) -5 min rest- Metcon (AMRAP – Rounds and Reps) 15min...
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9
Feb

2/09/18 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 18min AMRAP 30 Russian KB swings (53/35) 20 Goblet squats 10 Muscle-ups (SX Chest to...
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