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workout of the day
[WOD]

friday

3/18/2021

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Picture

Warm-up

​1:00 Jumping Jacks
into...
AMRAP x 4 MINUTES
4 Alt. DB Snatch
4 Smooth Burpees
4 Box Jumps Over

*In DB Snatch -- focus on extension through the middle and fast punch!
**In Smooth Burpees -- focus on sprawl back and efficient stand-up (no rigid push-up)!
***In the BJO -- focus on solid landing and smooth turn on top of the box!

21.2 rx

For time
10 db snatches (50/35)
15 burpee box jump overs (24/20)
20 db snatches
15 burpee box jump overs
30 db snatches
15 burpee box jump overs
40 db snatches
15 burpee box jump overs
50 db snatches
15 burpee box jump overs
*20 min time cap*

21.2 scaled

For time
10 db snatches (35/20)
15 burpee box step overs (20/20)
20 db snatches
15 burpee box step overs
30 db snatches
15 burpee box step overs
40 db snatches
15 burpee box step overs
50 db snatches
15 burpee box step overs
*20 min time cap*

21.2 foundations

10 db snatches (10/10)
15 burpees
20 db snatches
15 burpees
30 db snatches
15 burpees
40 db snatches
15 burpees
50 db snatches
15 burpees
*20 min time cap*
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News