CrossFitStronghold's channel

6 min AMRAP thrusters

5 Rounds

10 burpee jumping lunge

10 power swings

10 situps to power swing

200m run with kettlebell

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5 Rounds For Time of:

10 Wall Climbs

10 Toes To Bar

20 Box Jumps, 24inch Box

CrossFit Stronghold WOD 12.06.09

5 Rounds For Time

10 deadlifts (95lbs/65lbs)

20 cleans (95lbs/65lbs)

30 wall balls (20lbs/8lbs)

For Time:

1000m row

50 thrusters (45 lbs)

30 pull ups

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Max Effort Deadlift

Then...

8 min AMRAP

10 box jump

10 push up with feet up on box

3 30-yard sprints

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5 rounds for time :: 10 squat cleans (95lbs/65lbs) + 400m run

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description

description

Strength Ladder 1-2-3-4-5-6-7-6-5-4-3-2-1

Strict Pullups (Weighted, bodyweight, or scaled)

Ring Dips

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7 min Team AMRAP Kettlebell swings

Switch movements every 200 m

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7 min EMOTM / AMRAP

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