WOD

9
Dec

12/10/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) ROM WOD Then In Teams of 2, complete the following: (you GO,...
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8
Dec

12/9/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds of: 15 Deadlifts (155/105 – 225/155) 30 Double Unders (3 to 1 Singles =...
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7
Dec

12/8/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) In TEAMS of 4, Complete The Following Must run together no one starts a movement until...
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6
Dec

12/7/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds Of: “Jump and Swing” 20 Burpee to Box Jump (24/20) 20 Russian KB swings...
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5
Dec

12/6/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) EMOM for 10 Minutes Odd Minute: 5 Power Snatches (95/75 – 125-95) Even: 3 Power Cleans...
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4
Dec

12/5/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds of: 10 Power Jerk (85/65 – 115/85) 200 Meter Run 12 Snatches (85/65 –...
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3
Dec

12/4/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds of 3 Minute AMRAP 400 Meter Run Max BS at about 70%...
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2
Dec

12/3/18 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) “Double Trouble” 75 Power Cleans (95/65-135/105) 150 Cal Row (Mens RX 150cal Ladies 125cal) 300 Doubles...
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