Workout of the Day

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

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Strength

Front Squat (3×5)

*same weight all 3 sets

Metcon

Metcon (Time)

20 Squat Cleans (135/95)

40 Box Jumps (24/20)

60 Chest to Bar Pull Ups

40 Box Jumps

20 Squat Cleans
*scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – Compete

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Benchmark

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Endurance

5 Rounds:

200m Ski Erg

30 Double Unders / 50 Singles

*rest as needed between rounds

**do not waste time after the Ski Erg, start jumping ASAP!

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

10 Dumbbell Snatch (50/35)

100m Run

8 Handstand Push Ups (Adv: 20’ HS Walk)

12 Dumbbell Snatch

100m Run

8 Handstand Push Ups (Adv: 20’ HS Walk)

14 Dumbbell Snatch

100m Run

8 Handstand Push Ups (Adv: 20’ HS Walk)

Etc…

*add 2 Dumbbell Snatches each round
Modified options:

3 Handstand Holds x :03sec each

2 Wall Walks

8 Shoulder Press (light barbell)

Metcon (No Measure)

4 Rounds:

30 Sit Ups

:30 Plank Hold

No WOD available

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Location 1

3901 Plains Blvd Amarillo, Texas 79109

Location 2

1301 Roosevelt
Borger, Texas 79007