FORT COLLINS CROSSFIT
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workout of the day
[WOD]

wednesday

10/11/2022

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Metcon

Freedom (RX'd)
AMRAP 18 Minutes
75 Double Unders
10 Sandbag Cleans (100/70) (Or Power Clean 135/95)
25/20 Calorie Assault Bike (Or 20/15 Calorie Echo Bike)
75 Double Unders
10 Sandbag Cleans (100/70) (Or Power Clean (135/95)

Independence
AMRAP 18 Minutes
50 Double Unders
10 Sandbag Cleans (70/50) (Or Power Clean 95/65)
20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike)
50 Double Unders
10 Sandbag Cleans (70/50) (Or Power Clean (95/65)

Liberty
AMRAP 18 Minutes
50 Single Unders
10 Sandball Slams (light)
20/16 Calorie Bike Erg
75 Double Unders
10 Sandball Slams (light)


Target number of Rounds: 3 rounds
Minimum number of Rounds before scaling: 2.5 rounds
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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 Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News