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AZ 19

31
Aug

AZ 19

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Metcon

The Arizona 19 (Time)

Good options for a HERO WOD of this caliber: partner up, scale reps, scale rounds, scale weight.
Run 100 meters, 19 Hang Power Cleans 135/95
Run 100 meters, 19 Burpee Toes to Bar
Run 100 meters, 19 Ring Dips
Run 100 meters, 19 Front Rack Lunges 135/95
Run 100 meters, 19 Bar Facing Burpees
Run 100 meters, 19 Ring Pushups
Run 100 meters, 19 Push Jerks 135/95
Run 100 meters, 19 Burpees
Run 100 meters, 19 Ring Rows

Then, reverse it.

Run 100 Meters, 19 Ring Rows
Run 100 meters, 19 Burpees
Run 100 meters, 19 Push Jerks 135/95
Run 100 meters, 19 Ring Pushups
Run 100 meters, 19 Bar Facing Burpees
Run 100 meters, 19 Front Rack Lunges 135/95
Run 100 meters, 19 Ring Dips
Run 100 meters, 19 Burpee Toes to Bar
Run 100 meters, 19 Hang Power Cleans 135/95
Run 100 meters

Cool down

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