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WOD

13
Sep

Monday 200914

Boise CrossFit – CrossFit

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Metcon (2 Rounds for time)

Two sections, each for time

15 Ring muscle ups

60 Wallball shots 20/14

120 Double unders

Rest 3 minutes

120 Double unders

60 Wallball shots 20/14

15 Ring muscle ups
Each section capped at 10 minutes

9
Sep

Thursday 200910

Boise CrossFit – CrossFit

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Metcon (3 Rounds for time)

Every 8 minutes for 24 minutes (3 sets)

Bike 1 mile, echo or pavement

15 shoulder to overhead right arm, 50/35lb db

15 shoulder to overhead left arm, 50/35lb db

3 rope climbs

Round capped at 6:30 minutes

In lieu of rope climbs, do 10-15 pull-ups
Rx+ bring a bike and ride the mile lap

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