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Friday, August 28, 2020

Come tonight at 5:45pm and do today's WOD with me if you can! - Coach Katie

Metcon (AMRAP - Rounds and Reps)

"Coach Katie's Dirty Thirty Birthday WOD"
AMRAP 30:
8 Muscle Ups
28 Wallballs (20/14)
19 Power Cleans (185/125)
90' Handstand Walk

Scaling Options:
For Muscle Ups:
Box/Banded
16 Chest to Bar Pull Ups
16 Pull Ups/Ring Rows/Banded

For Wallballs:
Nothing :)

For Power Cleans:
Weight Down, these are suppose to be heavy singles

For HandStand Walking:
Bear Crawl
30 Handstand Push Ups
30 Double Dummbell Push Press

Burn! 12:00pm

6 Sets on the Bike or Row
-2 mins at a moderate pace, 1 min fast
Rest 1 min between sets, going for Cals

Rest 5 mins

Then AMRAP 5:
MAX Cal Bike or Row

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 28, 2020

Male Clients

Jackson
Chesser

CrossFit 6:00am

1 + 55

Dustin
Durbin

CrossFit 9:15am

2 + 58

16 chin over bar pus 28 wbs 19 pc @165# 90' bear crawl

Female Clients