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CrossFit WODs July 18-22

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Monday, July 18
WOD (see 07.22.21)
3 x 5 minute rounds, 1 minute rest between rounds
run 400m
row 500m
max reps air squats

Tuesday, July 19
STRENGTH
back squat 5 x 5
WOD
21-15-9
1-arm DB split jerk, 45/30
knees to elbows
1-arm DB split jerk
sit ups

Wednesday, July 20
STRENGTH
push press 5 x 5
WOD (see 07.24.20)
3 rounds
row 250m
10 wall ball shots, 20/14
10 med ball sit ups

Thursday, July 21
WOD (see 07.20.21)
3 rounds, 1 minute rest between rounds
AMRAP in 5 minutes
3 pull ups
6 KB swings, 55/40
9 goblet squats

Friday, July 22
WOD
3 rounds
50 DU’s
21 DB bench press, 45/30
15 power cleans, 135/95
9 box jumps, 24/20

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