Sunday WOD

CrossFit 201 – CrossFit

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Metcon

Metcon (Time)

Partner WOD

Summer Coed Classic 3

Gentlemen: 50 Wall Balls (RX-20/14 TO 10’/9’ SCALED 14/10 TO 10’/9’)

Ladies: 50 Wall Balls (RX-20/14 TO 10’/9’ SCALED 14/10 TO 10’/9’)

Gentlemen: 40 DB Power Snatches 50/35 RX/ 35/20 Scaled

Ladies: 40 DB Power Snatches 50/35 RX/ 35/20 Scaled

Gentlemen: 30 Shoulders to Overhead 165/115 RX/ 115/75 Scaled

Ladies: 30 Shoulders to Overhead 165/115 RX/ 115/75 Scaled

Gentlemen: 20 HSPU (RX) /Hand Release Push ups (Scaled)

Ladies: 20 HSPU (RX) /Hand Release Push ups (Scaled)

Gentlemen: 10 Front Squats 165/115 RX/ 115/75 Scaled

Ladies: 10 Front Squats 165/115 RX/ 115/75 Scaled

Cool Down

Metcon (Time)

With a partner:

800 meter double Dumbell/ KB OH Walk/ Farmers Carry 70/53

*One partner carries DB’s overhead, while other does a farmers carry. Switch when necessary.

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