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workout of the day
[WOD]

wednesday

5/11/2021

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Picture

Warm-up

​3 SETS 
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee

Into… 

4 SETS*
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

Strength

Shoulder to Overhead
​3-3-3-3
*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

Metcon

​FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(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