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workout of the day
[WOD]

monday

1/31/2021

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Picture

Warm-up

​2:00 Bike

Into…

2 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 BB Muscle Clean and Press*

Into…

2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges**
:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.

Metcon

​FOR TIME
3 ROUNDS
20/15 Cal Bike| 25/20 Cal Row | 300m Run
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND
60/45 Cal Bike | 75/60 Cal Row | 900m Run
30 Pull-Ups
60 Overhead Walking Lunge

(Score is Time)
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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