CrossFit WOD – 10/20/15

Metcon (No Measure)

Emom 12

Min 1 x30 Dubs

Min 2 x10 Push-ups

Min 3 x5 Box jumps 24/30

Squat Clean (4×3 @ 75%)

Metcon (AMRAP – Reps)

Amrap 12

Cash In 1 Min Max Cal Airdyne

x15 Ring Dips

x5 Cleans

Add Distance of Airdyne to Score


x30 Cal Airdyne + 3 Rounds = 90 reps

Workout of the Day


  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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