WOD

1
Apr

4/2/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength (15 minutes) 3 sets 8 increasing weight Bent over rows 3 sets of 8 1...
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31
Mar

4/1/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength: Back Squat 6 sets 4 @ 82% (12 minutes cap) WOD: Buy-In 50 Box jumps...
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28
Mar

3/29

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) 20 minutes Skill: Turkish Get-Up 4 Rounds for time ROW 450 METERS 15 KB Sumo Deadlift...
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27
Mar

3/28

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strength: Back Squat (20 minutes) 55 x 5 65 x 5 75 x 5...
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26
Mar

3/27

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minutes: Rope Climb SKILL 5 Minute EMOM 4 Power Snatches/ 4...
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25
Mar

3/26

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minutes: Rope Climb SKILL In Teams of 2 while 1 runs...
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24
Mar

3/25

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) EMOM 7 minutes : 3 front Squat @65% 5 Rounds For Time 12 Ground to overhead...
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