FORT COLLINS CROSSFIT
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workout of the day
[WOD]

monday

12/6/2020

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Picture
Daddy shark do do do doo

Warm-up

AMRAP x 5 MINUTES
30 Mountain Climbers 
20 Lateral Jumps Over Barbell 
10 Good Mornings 
5 Burpees 

Strength

​EMOM x 3 MINUTES
5 High Hang Power Clean

-Into-

EMOM x 4 MINUTES
4 Hang Power Clean

-Into-

EMOM x 5 MINUTES
3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

Metcon

​AMRAP x 6 MINUTES
6 Hang Power Cleans (95/65)|(65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES
3 Power Cleans (115/75)|(75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar

(Score is Rounds + Reps)
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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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Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

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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