Friday 1/6/17 - Around the Clock


MAIN WOD

W: 3 Rounds 8 Deadlifts @ X131 Tempo 8-12 Pushups 8 Squat + Broad Jump

*Build weight on DL each Round M-1: Deadlift 5-5-5,

Then 2 Down Sets of 5 M-2: 7:00 AMRAP 5 Ring Dips 10 Calorie Row 15 Box Jump Overs, 24"/20" --Rest 4:00-- 7:00 AMRAP 5 Ring Dips 10 Deadlifts, 185#/125# 15 Wall Ball, 20# to 10'/14# to 9'

OPTIONS

Level 2

7:00 AMRAP 5 Box Dips 10 Calorie Row 15 Box Jump Overs 20/18 --Rest 4:00-- 7:00 AMRAP 5 Box Dips 10 Deadlifts 155/105 15 Wall Ball 14/10

Level 1

7:00 AMRAP 5 Push Ups 10 Calorie Row 15 Box Step Overs --Rest 4:00-- 7:00 AMRAP 5 Push Ups 10 Deadlifts 125/85 15 Wall Ball 10/8

Level 1 Fitness

F-1: Deadlift

EMOM 10: 5 Reps

F-2: 7:00 AMRAP

5 Push ups

10 Calorie Bike

-Rest 4:00-

7:00 AMRAP

5 Push Ups

15 Wall Ball Shots

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ashley@crossfitfargo.com
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