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workout of the day
[WOD]

tuesday

12/12/2022

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Strength

5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

- Work up to a heavy, unbroken set.​

Metcon

Arctic Fox

Freedom (RX'd)
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2x35/20) (20” - all athletes)
Max Strict Handstand Push Ups in the remaining time
-rest 1 minute between sets-

Independence
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2x25/15) (20” - all athletes)
Max Handstand Push Ups in the remaining time
-rest 1 minute between sets-

Liberty
4 sets
2:30 AMRAP
20 Box Step Ups (20” - all athletes)
Dumbbell Shoulder Press in the remaining time (light)
-rest 1 minute between sets-

Target number of reps each set: 15+ reps
Minimum number of reps before scaling: 10 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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  • 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