FORT COLLINS CROSSFIT

saturday

11/27/2020

Warm-up

3 ROUNDS
200m run
10 up downs
10 air squats
10 down dog to instep
10 push-ups

Metcon

"Omar"
For time:
10 Thrusters (95/65)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011

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friday

11/26/2020

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Warm-up

2 ROUNDS
8 Scap Pull-ups
8 Scap Push-ups
8/8 Cossack Squats

2 ROUNDS
10 Slow Air Squats
10 Shoulder taps
10 empty BB hang cleans

Metcon

"The Chief"
5 rounds
AMRAP x 3 minutes
3 power cleans (135/95)
6 push-ups
9 air squats
*rest 1 minute between rounds*
**pick up where you left off between rounds**

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thursday

11/25/2020

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Warm-up

AMRAP x 5 MINUTES
8/6 Cal Bike
10 Slam Ball Deadlift
10 Lunges
5 Push-ups

Metcon

"CORNUCOPIA"
FOR TIME
50/40 Cal Bike
50 Slam Balls (30/20)|(20/10)
50 Walking Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Slam Balls (30/20)|(20/10)
50 Walking Lunges
50/40 Cal Bike

-Time Cap 26:00-

(Score is Time)

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workout of the day
[WOD]

saturday

Warm-up

Metcon

friday

Warm-up

Metcon

thursday

Warm-up

Metcon

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