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Wednesday

CrossFit Pace Patriot Pride – Patriot TeensWarm-upWarm-up (No Measure)3 ROUNDS :20 Bike (EZ → MOD → Hard) 10 lunge with twist 10 air squat 5 sit upsStrengthBack Squat (6-4-2-2-4-6)MetconMetcon (AMRAP – Reps)”DOUBLE EMOM” EMOM x 5 MINUTES :20...

Sunday

CrossFit Pace Patriot Pride – WODWarm-upWarm-up (No Measure)4 Rounds, increasing effort on the run each round… -Toe walk 25’ -Heel walk 25’ -High knees 25’ -Butt kickers 25’ -Side shuffle 25’ -Broad jump 25’ -100m run Round 1 – 25% Round 2...

Monday

CrossFit Pace Patriot Pride – Patriot TeensWarm-upWarm-up (No Measure)3 ROUNDS 5 Cal Bike 10 KB Good Mornings 5 Inch WormsStrengthMetcon (Weight)E2MOM for 12 minutes (6 rounds) 5 DEADLIFTS *Light to Moderate WeightMetconMetcon (AMRAP – Rounds)15 MIN EMOM...

06222019

CrossFit Pace Patriot Pride – WODMetconMetcon (AMRAP – Rounds and Reps)Teams of 2 Buy-in 1K row Then….. 15 Min AMRAP 40m Bearhug Carry 100/50# sandbag 4-sandbag over the shoulder 100/50# 8-zerker hold back lunges 100/50# *while partner 1 is working...

06212019

CrossFit Pace Patriot Pride – WODStrengthBack Squat5 min Clock Back Squat x 3 *start at 65%, buildMetconMetcon (Time)30- Double Unders 20-T2B 15-Push-ups 10-Deadlifts 135/95# 30-DU 20-Box Jump Overs 24/20# 15-Push-ups 10-Power Cleans 135/95# 30-DU 20-Burpee...

06152019

CrossFit Pace Patriot Pride – WODMetconMoszer (Time)9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings (53/35 lb) Wear a weight vest (20/14...