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CrossFit Barrie WOD 9/10

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Sunday

Option 1

In partners:
200 wall ball (16/14lbs)
P1 performs WB
P2 performs squat hold
150 pullup with MB
P1 performs Pullups
P2 hangs on bar
100 walking lunges with MB
P1 performs walking lunges
P2 performs plank hold
* share work as needed

Option 2

In partners:
150 wall ball (16/14lbs)
P1 performs WB
P2 performs squat hold
100 Ring Rows
P1 performs Ring Rows
P2 hangs on bar
75 walking lunges
P1 performs walking lunges
P2 performs plank hold
* share work as needed

CrossFit Barrie WOD 9/8

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Friday

Option 1

In the first 5min perform:
600m Row
500m Run

In the second 5min perform:
500m Row
400m Run
30 KB Swings (24/16kgs)

In the third 5min perform:
400m Row
300m Run
40 Alt DB Snatch (45/25lbs)

Option 2

In the first 5min perform:
500m Row
400m Run

In the second 5min perform:
400m Row
300m Run
20 KB Swings

In the third 5min perform:
300m Row
200m Run
20 Alt DB Snatch

CrossFit Barrie WOD 9/2

By: 0

Option 1

in a team of 3:
15 lateral burpee box jumps
20 single arm DB OH squat (40/25lbs)
25 box jumps (24/20″)
30 MB clean (20/14lbs)

* Everyone feeds into the burpee box jumps one after the other
* No one can move to the next station until everyone is done
with their movement they are performing.

Option 2

in a team of 3:
10 lateral burpee box jumps
15 single arm DB squat
20 step ups
25 MB power clean or front squat

* Everyone feeds into the burpee box jumps one after the other
* No one can move to the next station until everyone is done
with their movement they are performing.