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CrossFit 620 – Pittsburg, KS

112 North Elm, #5

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Month January 2016

Friday WOD 

January 29, 2016crossfit620 Leave a comment

Friday012916

•••

8 min AMRAP, rest 2 min, 6 min AMRAP. 

36 double unders

9 Toes to bar

6 Burpee broad jumps

Thursday WOD 

January 28, 2016crossfit620 Leave a comment

Thursday012816

•••

18-12-6

Squat clean 135/95

Box jump overs 24/20

•••

*There will also be a cash out to this WOD which will vary from class to class. 

Wednesday WOD 

January 27, 2016crossfit620 Leave a comment

Wednesday012716

•••

In 15 minutes, establish 10 rm deadlift. 

Rest 5 minutes

15 min AMRAP 

5 Overhead squats

10 burpees

15 situps

Tuesday WOD 

January 26, 2016crossfit620 Leave a comment

Tuesday 012616

•••

12 min AMRAP 

4 muscle ups 

8 hspu

12 American swings 70/50

Monday WOD 

January 25, 2016crossfit620 Leave a comment

Monday 012516

•••

4 RFT 

30 double unders

3 power cleans 155/105

3 front squats 155/105

3 push jerks 155/105

Friday game WOD 

January 22, 2016crossfit620 Leave a comment

Friday’s WOD will be a dice game! That’s right, get excited. 

•••

The you will learn the particulars of the WOD when you get there… But bring your ropes, wrist wraps, and neon accessories!

Thursday WOD 

January 21, 2016crossfit620 Leave a comment

Thursday012116

•••

3 rounds for time, of:

20 chest-to-bar pull-ups

30 wall-ball shots, 20-lb. ball

40 push-ups

*Rest 3 minutes between rounds

Wednesday WOD 

January 20, 2016January 20, 2016crossfit620 Leave a comment

Wednesday012016

•••

21-15-9

Deadlift 225/155

Knees to elbows

Tuesday WOD 

January 19, 2016crossfit620 Leave a comment

Tuesday011916

•••

E4MOM for 5 rounds

10 push press, AHAP

12 hollow rocks 

Monday WOD 

January 18, 2016crossfit620 Leave a comment

Monday011816

•••

3 rounds for time of:

40 air squats

20 box jumps

10 clean and jerks 135/95

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