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400m run, amrap, crossfit, run, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Criss Cross"

5 - 4 Minute AMRAPS

400m Run

9 Squat Cleans 115/85

Rest remainder of time till next AMRAP

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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amrap, box jumps, crossfit, deadlifts, dork, hero wod, hero wod dork, push-ups, wod -

WOD (Workout of the Day) 

Hero WOD

"Dork"

6 Rounds

60 Double Unders

30 Kettlebell Swings

15 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, burpee pull-ups, burpees, crossfit, double unders, ground to overhead, toes to bar, training, wod -

WOD (Workout of the Day) 

"Headbutt"

AMRAP 16

30 Double Unders

15 Burpee Pull-Ups

12 KB Ground to OH 53/35

9 Toes to Bar

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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amrap, bell hero wod, crossfit, handstand push-ups, hero wod, kettlebell swings, muscle up, nate, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Nate"

AMRAP 20

2 Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, bar over burpees, burpees, crossfit, squat clean, training, wod, workouts -

WOD (Workout of the Day) 

"Deja Vu"

3x5 AMRAP

9 Squat Cleans 115/75

12 Bar over Burpees

Rest 4 Minutes and repeat same AMRAP 2 more times

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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