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CrossFit Sane – CrossFit Metcon Flipper (Time) 3 RFT 6 Tire Flips Big/Lil’ 800m Run

CrossFit Sane – CrossFit Warm-up – Strong shoulder protocol Metcon Death by Pullups (AMRAP – Reps) min 1 – 1 pullup min 2 – 2 pullups min 3 – 3 pullups… [...]

CrossFit Sane – CrossFit Metcon Triple Triplet (3 Rounds for reps) AMRAP 5 10 Cals Airdyne 10 Abmat Situps 5 Deadlift 95/55 Rest 3min AMRAP 5 10 Cals Airdyne 10 Abmat Situps 5 Deadlifts [...]

CrossFit Sane – CrossFit Metcon Plates (Time) EMOM 15 4 Burpees onto Plate 8 Overhead Walking Lunges 45/25 Rx+ – 20 minutes

CrossFit Sane – CrossFit Strength A1: Pause Back Squat (3RM) 3sec Pause B1: Metcon (No Measure) 3×20 Air Squats 3×20 Goodmornings C1: Close Grip Bench Press (12,12,12) C2: Single [...]

CrossFit Sane – CrossFit Metcon (Time) Partner WOD 3 RFT: 200m Run 30 DB Thrusters 30/20 30 Renegade Rows 30/20Rx+: 50/35 -Partner A & B run 200m -Split reps up 5 at a time for 30 [...]

CrossFit Sane – CrossFit Metcon (Time) EMOM 12 1 Sumo Deadlift 275/195 2 Burpees over the bar 3 Active release pushups Rx+ Sumo DL 315/225 Handstand Pushups Cooldown ROMWOD

CrossFit Sane – CrossFit   Strength A1: Push Press (5,5,5,5,5) B1: Shoulder Press (10,10,10,10) W/ Bands B2: Bicep Curls (10,10,10) C1: Pull-ups (10,10,10) C2: Tricep Pulldowns [...]

CrossFit Sane – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Box Jumps 24/20 5 Tire Flips Big/Lil’ 200m Run

CrossFit Sane – CrossFit   Weightlifting Hang Power Clean (EMOM 15) Work on fast barbell cycling Cooldown ROMWOD