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CrossFit WODs April 18-22

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Monday, April 18
STRENGTH
push press 5 x 3
WOD
3 rounds
20 DU’s
15 wall ball shots, 20/14
10 1-arm DB hang power clean and jerk, 50/35

Tuesday, April 19
STRENGTH
back squat 5 x 3
WOD
4 rounds
row 250
10 slam balls, 30/20

Wednesday, April 20
WOD
AMRAP in 15 minutes
5 DB renegade rows, 45/30
10 power snatch, 95/65
15 toes to bar

Thursday, April 21
WOD: MIRACLE MILE (see 04.21.21)
run 400m
25 KB swings, 55/40
200m farmer’s carry, 45/30
200m waiter’s carry, 45/30
25 box jumps, 24/20
100m sprint
100m walking lunges
100m sprint
100m walking lunges
5 burpees
400m med ball carry, 20/14

Friday, April 22
WOD
21-15-9
squat cleans, 135/95
DB push press, 45/30
pull ups

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