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Monday

CrossFit Pace Patriot Pride – WODWarm-upWarm-up (No Measure)2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm of...

10212019

CrossFit Pace Patriot Pride – Patriot TeensWarm-up (No Measure)Plank x4 KBS review Push Ups reviewHang Power SnatchMetcon (AMRAP – Rounds) EMOM Min 1 – 10 KBS Min 2 – 200m Run Min 3 – 10 Push Ups

05172019

CrossFit Pace Patriot Pride – WODMetcon (Time)”Pedro 66″ 3 RFT 22 cal row 22 S2OH 95/65# 22 Pull-ups 22 Back Squats 22 Sit-ups Cash Out-5 Push-upshttps://wodwell.com/wod/pedro-66/

05162019

CrossFit Pace Patriot Pride – WODMetcon (No Measure)Chin-ups 5 x 5 (supinated grip) Push-ups 5 x 10 (hand release) *alt these movements

05152019

CrossFit Pace Patriot Pride – WODMetcon (AMRAP – Rounds and Reps)40 MIn AMRAP 1k Row 200m Run 50m Farmers Carry 50/35# 15 BBJO 24/20″ (run and farmer carry = 1 rep each)

05152019

CrossFit Pace Patriot Pride – Patriot Teenssled dragMetcon (5 Rounds for reps)5 rounds :40 seconds at each movement KBS BIKE Alternating BOX STEPS SIT UPS Plank Rest 1 minute between rounds