WOD

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11
Jul

7/12 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength: work up to 4 sets 4 @ 75% Deadlift 5 Rounds for time 7 Box...
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10
Jul

7/11 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Row 4k Stop EMOM and complete 3 Thrusters (95/65) Thruster
9
Jul

7/10 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) 25 Minutes Clean Skill work (max weights 50%) 22 Minute AMRAP Run 800 Meters 30 Power...
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8
Jul

7/9 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength Front Squat 30 minutes Work up to 6 Sets of 2 at 87% 1,3,5,7,9,11,9,7,5,3,1 HSPU...
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7
Jul

7/8 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) STRENGTH: Push Press 55X4 65X4 75X4 (3 SETS) then 5 Minute EMOM x3 @60% WOD: 6...
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6
Jul

Fight Gone Bad

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 1. Wall-ball (20/14) 2. Deadlift: (115/95) 3. Box Jump (24/20) 4. Push-press: (75/55) 5....
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5
Jul

7/6 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Calories) Strength: 25 minutes Super Set DB curls & Tri Extension 10 sets 6 Reverse bent over...
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4
Jul

7/5 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength: 22 Minutes Deadlift 55×4 65×4 75×4 80×2 85×1 (5 sets) WOD For Time 40,20,10,5,10,20,40 Double...
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