Category: WOD

Team 417 – Endurance   Metcon (Time) 4 Rounds 200m run 20 walking lunges 50 DU 2min

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Team 417 – Endurance   Metcon (Time) Buy In 1 mile Row or Assault Runner then 3 Rounds 50 Air Squats 50 Abmat Sit ups

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Team 417 – Endurance   Metcon (Time) 4 Rounds 21/15 Cal Bike 21 jump squats 15 TTB/TTR 9 KB Swings 55/35

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Team 417 – Endurance   Metcon (Time) 20-18-16 etc down to 2 KB swings 55/35 Burpees to plate Sit ups *8 cal bike after each

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Team 417 – Endurance   Metcon (Time) 100 DU 50 Abmat situps 40 Pull ups 100 DU 40 Abmat situps 30 Pull ups 100 DU

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Team 417 – Endurance   Metcon (Time) 3000m row 200 DU 100 wallballs 20/14

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Team 417 – Competition   Metcon (Time) every 2 minutes 8 burpees 50 cal bike 50 cal row 50 cal AA runner or ski

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Team 417 – CrossFit   War-Hab 1 (No Measure) 4min Bike, Row, Run, or Erg then 3 Rounds 4 Inch Worm + 1 Pushup 6

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Team 417 – Endurance   Metcon (Time) Every 5min x 5 200m row 15 slamballs 40/25 10 box jumps 24/20 5 devil press 35/15

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Team 417 – Endurance   Metcon (No Measure) 6 x 200m sprints @80-85% rest 5 min 3 Rounds Leg Circuit 16 Lunges 20 Scissor jumps

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