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“171007”

CrossFit Main Site Daily WOD

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Complete as many rounds as possible in 15 minutes
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge

Movement Intro: The Broad-Jump, The Handstand Walk, The Lunge

Equipment Intro: The Barbell

Related Collections: Broad-Jump WODs, Handstand Walk WODs, Lunge WODs, Barbell WODs, For Rounds/Reps (AMRAP) WODs, AMRAP WODs, "Main Site" Daily WODs

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Spartan Warrior

by Taco Fleur

AMRAP in 12 minutes
Unbroken Barbell Complexes* (35/25 kg)

*Barbell complex consists of One Hang Clean-and-Jerk + One Single-Leg Reverse Overhead Lunge
Eternia

Benchmark WOD

AMRAP in 16 minutes
16 Burpees
16 Thrusters (40/25 kg)
16 Front Rack Lunges (40/25 kg) (alternating)
VetWOD 19.1

Qualifier/Competition WOD

With a Running Clock in 15 minutes
From 0:00-7:00, AMRAP of:
10 Alternating Front Rack Lunges (95/65 lb)
5 Shoulder-to-Overheads (95/65 lb)

Rest in 2 minutes

From 9:00-15:00, establish:
3 rep max Deadlifts

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