Wolfe Den CrossFit

Wolfe Den CrossFit – CrossFit

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Warm-up

400 run

warm up bench and DL

Strength/Accessories

Metcon (2 Rounds for weight)

14 EMOM alternating

3 Clean grip DL 125/82 (RX+145/102)

3 Bench press 85/62 (RX+105/72)

Conditioning

1: Metcon (Time)

partner WOD

5 rounds each 1 for 1

5 KB swings 24/16 (RX+32/24)

2 10m shuttle runs

5 burpees
rest 3:00

and find teams of 4

Metcon (Time)

Teams of 4

5 rounds each 1 for 1

5 power cleans

10m front rack lunges

10m overhead carry back

(must be unbroken)

43/30 (RX+52/43)