BurnX WOD – 6/17/16

Warm-up

Banded Mobility

Hips/Shoulders

Metcon (Time)

Run 1k

rest 3 min

Run 200m

rest 1 min

Run 800m

Rest 3 min

Run 400m

Rest 1 min

30 Burpees for time

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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