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Frequency Fitness

Wednesday 1/15

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

Hang Squat Clean 8×1
Hang Squat Clean for load:

1: 1 rep
2: 1 rep
3: 1 rep
4: 1 rep
5: 1 rep
6: 1 rep
7: 1 rep
8: 1 rep

F: 3+3 Hang Power Clean + Front Squat
P/S: Build

  • 12min Clock

B. “Hearts on Fire”
12 min AMRAP

40 Double Unders
20 1DB Front Rack Reverse Lunge
20 Alt Arm DB Power Snatch

F: 100x Single Unders
P: 50/35
S: SA OH DB Lunge, 70/50

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

Big Fish
8 Rounds For Time

3 Man Makers
6 Single-Leg Squats
9 Pull-ups / TRX Rows
12 ABMAT Sit-ups

  • 20 X-Mountain Climbers every 2:00 (begin at minute 0:00)
  • 30 min time cap

Finisher
2 min Medball RT Passes w/ a partner

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