WOD

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21
Jun

062222

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Medball run/wallball/situp (Time)

5 Rounds

400m Medball run (20/14)

15 Wallballs (20/14)

15 Medball sit-ups (20/14)
Time cap: 30 Minutes

20
Jun

062122

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

100 Double-unders

30 DB Snatch (50/35)

15 Strict Pull-ups

Time cap: 15 Minutes

After Party

3×8

Bicep Curls

Triceps Extensions

15
Jun

061622

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

800m Run

50 KB Swings (53/35)

30 Pull-ups

Time cap: 12 Minutes
Swings are overhead.

After Party

3×8

Bicep Curls

Triceps Extensions

14
Jun

061522

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

With a partner

4000m Row

*EMOM partner does 5 Cal Bike

8000m Bike

*EMOM partner does 5 Cal Row

Time cap: 30 Minutes
One person working at a time, split the work how you choose. Partner not going for distance does the cals each minute.