CrossFit WOD – 9/17/15

Metcon (AMRAP – Reps)

12 min EMOM

Min 1- Pull-ups

Min 2 – Air Squats

Min 3 – Sit-ups

Score- Total Reps

Metcon (AMRAP – Reps)

At the 20 in Mark

Sumo DL x15 @ 185/135

Dubs x30

10min Amrap

Metcon (AMRAP – Reps)

At the 35 min Mark

15min Amrap

Box Jump Overs x50

Cal Row x25

Workout of the Day


  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Hang Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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