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workout of the day
[WOD]

thursday

1/18/2023

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Metcon

Cera​
Freedom (RX'd)
Teams of 2
120 GHD’s (Or 120 Stick Sit Ups)
12 Rope Climbs (Or 40 Strict Pull Ups)
240 Wall Balls (20/14)


Individual Option:

50 GHD’s (Or 50 Stick Sit Ups)
5 Rope Climbs (Or 20 Strict Pull Ups)
100 Wall Balls (20/14)


Independence
Teams of 2
100 GHD’s + 6in Riser (Or 100 Stick Sit Ups)
10 Rope Climbs (Or 32 Strict Pull Ups)
240 Wall Balls (14/10)


Liberty
Teams of 2
120 Sit Ups
20 Zombie Rope Climbs (Or 40 Jumping Pull-ups)
200 Wall Ball Thrusters (light)

Target timet: 15-17 minutes
Time cap: 22 minutes
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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