wod

CrossFit 1490 – CrossFitView Public WhiteboardMetcon (Time)30-20-10 -Dumbbell Snatches (50/35#) -Burpee Box Jump Over (24″/20″)Grettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click...

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CrossFit 1490 – CrossFitView Public WhiteboardMetcon (Time)”Pink Ranger” For Time: 1-2-3-4-5-6-7-8-9-10 Squat Cleans (185/125) 10-9-8-7-6-5-4-3-2-1 Muscle Ups

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CrossFit 1490 – CrossFitView Public WhiteboardBench PressBench Press: 5 sets -5 Reps build to a heavy 5 super set with Bent over rowsBent Over RowBent Over Row: 5 Sets -8 Bent over rows

wod

CrossFit 1490 – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)”Parabellum”- Partner WOD AMRAP 8 Minutes -12 box jumps (30/24) -3/2 Rope Climbs/or 8 strict pull ups **Rest 3 Min** AMRAP 8 Minutes -12 Toes to bar -12 Dumbbell...

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CrossFit 1490 – CrossFitView Public WhiteboardMetcon (7 Rounds for time)7 sets of -15/12 Calorie Row -10 Hang Power Snatch (95/65) -10 Overhead Squats (95/65) **Rest 3:00 between sets** -The stimulus is high intensity. Focusing on unbroken movements and fast...

wod

CrossFit 1490 – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Pressing Capacity EMOM9 -Handstand Push ups **Pick a number and maintain that throughout. This is about building capacity and staying consistent**Front SquatFront Squat + Back Squat:...