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20 amrap, amrap, burpees, carve engine, crossfit, reverse lunges, toes to bar -

WOD (Workout of the Day) 

"Meatballs"

20 AMRAP

21 Reverse KB Front Rack Lunges 53/35

15 Toes to Bar

9 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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burpees, carve engine, crossfit, deadlifts, hang power cleans, run -

WOD (Workout of the Day) 

"Sicko"

EMOM 2:00 x 10 Rounds

150m Run

3 Bar Facing Burpees

2 Hang Power Cleans #205/155

*Power Cleans should be heavy under duress 

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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400m run, amrap, back squat, burpees, carve engine, crossfit, thrusters, toes to bar -

"Long Day"

20 Min AMRAP

11 Thrusters 75/45

11 Lateral Bar Over Burpees

200m Run

11 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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bar over burpees, burpees, crossfit, deadlifts, kettlebell swings, rounds, row -

WOD (Workout of the Day) 

"Case of the Monday's"

5 Rounds

500m Row

9 Deadlifts 185/135

12 Bar over Burpees

15 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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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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