"Dirty 30"
30 Reps of:
Push Press (75, 55)
Ring Dips
Box Jumps
Hang Squat Cleans (95, 75)
KB Swings
Burpees
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The WOD's below are programmed for the Endurance Athlete(run/bike/swim) These WOD's are heavily metcon based. Use this site along with our main site to advance your training.
CrossFit Middle Tennessee
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