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6 Week Challenge – Day 7

Published on January 25, 2016, by in WOD.


CrossFit Bellevue – 6 Week Challenge

Welcome back to week 3!!

Hand out Nutrition Challenge score sheets and do a 5-10 minute Q&A on Nuturition

View Public Whiteboard

Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

5x Wall Squat

5x Single Leg RDL with KB

5x Single Leg Squat (each leg, on box)

15x KB Swings

10x OH Lunge (15-45 lb plate)
This workout is meant to be done at moderate intensity, with a focus on form!

Metcon

Metcon (AMRAP – Reps)

Partner WOD

5 Rounds:

Row 200m

Partner holds plank
*each partner will row 5 x 200m and hold plank 5 times

Cool Down/Stretch