Workout Of The Day

CrossFit 1490 – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

3 Rounds for Time

-15 Wall Balls 20/14#

-15 SDLHP 85/55#

-30 V-Ups

CrossFit 1490 – CrossFit

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Deadlift

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

CrossFit 1490 – CrossFit

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Metcon (No Measure)

Stations

3 rounds

(1 min work, 30 sec break per station)

-Scissor Lunges

-Wall Balls 20/14#

-Row

-Hanging Leg Lifts or lying leg lifts

-Push Press 85/55#

CrossFit 1490 – CrossFit

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Metcon (Time)

Chipper for time

-50 ring rows

-50 ring push ups

-50 ring curls

-50 ring tricep extensions

Finish with 50 Hollow rocks

CrossFit 1490 – CrossFit

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Sumo Deadlift (6×3)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit 1490 – CrossFit

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Squat Clean (6×2)

Metcon (Time)

4 Rounds for time

-50 DU

-25 Push Ups

then take 12 min find 1RM

-Clean and Jerk

Clean and Jerk (1×1)

CrossFit 1490 – CrossFit

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Snatch Balance (5×2)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

-8 Cal Bike

-10 Deadlifts 155/115#

-12 Turkish Sit ups 40/20# (6 sit ups per arm)

CrossFit 1490 – CrossFit

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Front Squat (6×3)

Metcon (Time)

4 Rounds for Time

-30 Squats

-10 Box Jumps 30/24″

-8 Bar MU

CrossFit 1490 – CrossFit

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Metcon (No Measure)

Death By

-Wall Balls (add 2 a round)

-DB deadlifts 40/20# (add 3 a round)

-Pull ups (add 1 per round)