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John Welbourn

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Creator of CrossFit Football, founder of Power Athlete, 10-year NFL veteran. Works with athletes in functional fitness and strength (johnniewod.com).

Creator of CrossFit Football, founder of Power Athlete, 10-year NFL veteran. Works with athletes in functional fitness and strength (johnniewod.com).

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CrossFit Football Total

by John Welbourn

For Load
1 rep max Power Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift

Kalsu

by John Welbourn

For Time
100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

Volkswagen

by John Welbourn

21-15-9 Reps, For Time
Bench Presses (bodyweight)
Pull-Ups

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