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Thursday, February 22, 2024

CrossFit MPH – WOD

In Gym

five rounds for time: 25x wall ball @ 20/14-lbs., 10/9-ft. target 7x wall climb

Wednesday, February 21, 2024

CrossFit MPH – WOD

In Gym

weighted ring dip 5-5-5-5-5 then, for total time across all five rounds: at 0:00, complete row 25 calories + 25 pushup at 5:00, complete row 20 calories + 20 pushup at 9:00, complete row 15 calories + 15 pushup at 12:00, complete row 10 calories + 10 pushup at 14:00, complete row 5 calories + 5 pushup *Record your score in seconds for each round, and then add up total seconds across all rounds for a final score.

Tuesday, February 20, 2024

CrossFit MPH – WOD

In Gym

3 power snatch + 3 overhead squat 1-1-1-1-1-1 then, take 10 minutes to build up to a heavy front squat single for the day (from the rack).

Monday, February 19, 2024

CrossFit MPH – WOD

In Gym

4x three-minute rounds; rest exactly two minutes between rounds: 75x double under 25x burpee max pull-up in remaining time

Sunday, February 18, 2024

CrossFit MPH – WOD

In Gym

for time: 50x deadlift @ 225/155-lbs. 100x sit-up 150/120-calorie row

Saturday, February 17, 2024

CrossFit MPH – WOD

In Gym

in teams of two, as many rounds as possible in 20 minutes: 200m farmer's carry @ 110/70-lbs. 30x burpee 30x kettlebell goblet squat @ 55/35-lbs. *Each partner completes half the farmers carry each round, and partners may work at the same time on the burpees and kettlebell goblet squats.

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