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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

05142019

CrossFit Pace Patriot Pride – WODFront SquatFront Squat x 4 AHAP *5 sec in the hole (only pause for 5 sec on HAP set)Metcon (AMRAP – Reps)16 Min EMOM 1-10 Ring dips 2-6 Hang Power Cleans 135/95# 3-10 DB Box step Overs 24/20″ 50/35# (single arm) 4-10...

05132019

CrossFit Pace Patriot Pride – WODPush JerkPush Jerk Technique… Then Push Jerk 5×5 (work to AHAP but maintain technique)Metcon (Time)5 RFT 12 Push-ups 12 Push Press 12 Bar facing burpees