FORT COLLINS CROSSFIT
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workout of the day
[WOD]

wednesday

5/12/2020

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Picture

Warm-up

​AMRAP x 8 MINUTES
10/10 Single Arm DB Bent Over Rows 
10 DB front rack squats
5/5 Single Arm DB Push Press 
10 Alt. DB Hammer Curls 
:30 Hollow Hold  

Strength

Bench Press Wendler Week 2
3 reps @ 70%
3 reps @ 80%
​3+ reps @ 90%

Metcon

5 ROUNDS FOR TIME
400m Run
14 DB Step-Back Lunges (50/35)|(35/25)*
14 hand release push-ups

*Hold the DB's  Suitcase Style*
(Score is Time)

At-home metcon

6 ROUNDS FOR TIME
8 DB Facing Burpees
10 DB Deadlifts
12 Jumping Lunges

-10:00 Hard Cap

(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