WODs

WODs

CrossFit Devonport – 310117

MetCon 20min EMOM: Odds: 2 PC (building) Evens: 20 abmat sit-ups Them, straight into the following for time: – 15 PC @ 60/42.5kg – 15 BOB – 12 PC @ 70/50kg – 12 BOB – 9 PC @ 80/57.5kg – 9 BOB * 35min cap (ie, 15mins for second piece)

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CrossFit Devonport – 170117

Skills 10min EMOM odd- :30sec HSPU even- 20m broad jumps MetCon 3rft: – 25 wb – 25 AKBS @ 24/16kg – 25 bj @ 24/20″ – run 200m – rest 2mins b/w rds

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CrossFit Devonport – 100117

Strength EMOM 10mins – :10sec L-sit – 10 pistol squats each leg MetCon 7min AMRAP – 7KBS @ 32/24kg – 100m run Rest 5mins after that and then REPEAT!

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