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CrossFit WODs March 1-5

Monday, March 1
STRENGTH/WOD
EMOM for 16 minutes
ODD: 3 lateral burpees + 5 med ball cleans
EVEN: 3 position power clean (high hang, low hang, ground)

Tuesday, March 2
WOD
row 500m, then
10 rounds
10 KB swings, 55/40
10 sit ups
then, row 250m

Wednesday, March 3
STRENGTH
split jerk 10 x 1
WOD
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (from rack)
air squats

Thursday, March 4
WOD
2 rounds
10 hand stand push ups
10 pistols
10 knees to elbows
50 walking lunges
10 hand stand push ups
10 pistols
10 knees to elbows
50 single-leg jump rope

Friday, March 5
WOD
AMRAP in 15 minutes
5 squat snatch + OH squat
10 slam balls, 30/20
15 DB bench press, 45/30

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