Vertern Suicide Awareness WOD

Metcon (Time)

Every 22 Sec veteran commits suicide. For such reason we will complete 22 Reps of 22 movements.

Burpees

Push-Press 95/65

Box Jumps

Cal Row

SDHP 95/65

Push-ups

Pull-ups

Wallballs 20/14

Deadlift 95/65

Sit-up

KBS 53/35

Ring Dips

Thrusters 95/65

Hang Cleans 95/65

Air Squats

Mt. Climbers

HSPU

Hang Snatch 95/65

W. Lunge

Knees-to-Elbow

Dubs

Airydyne Cal

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball

    Scaling:

    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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