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workout of the day
[WOD]

tuesday

7/12/2021

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Picture

Warm-up

​3 ROUNDS
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**

*Round 3 Perform 8 Burpees
**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength

Back squat
​1x3 @ 70%*
1x3 @ 80%
1x3+ @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

Metcon

​FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees

-Rest 2:00-

1 ROUND
16 Hang Squat Cleans
16 Burpees

(Score is Total Time Including Rest)
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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