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CrossFit WOD, July 9, 2024

CrossFit – Tue, Jul 9


General Flow

1:00 Bike
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Childs pose
0:45 Bike
0:30 Bottom squat hold
0:30 Bootstraps
0:30 Bike
0:30 Air squat
0:30 Push ups
0:30 Quick ups

Specific Warm-up


3 step back, step up burpee
3 step back, jump up burpee
Look for feet to land flat and outside of hands
3 jump back, step up burpee
3 jump back, jump up burpee


5 medball squat
5 medball push press
3 Medball thruster
3 Medball thruster
5 Wall balls


4 Calorie Bike Erg
4 Wallballs
4 Burpees

The 99 (Time)

For Time:

99 Calorie Bike Erg

99 Wallballs (20/14)

99 Burpees

* Partition However You’d Like

Rx+ 99 C2B instead of burpees

Time Cap: 25 Minutes

Lethal Legs (Checkmark)

3-4 Sets

5/5 Pistol negatives

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