Thursday, October 14th 2021

CrossFit Elizabethtown – BurnX



Metcon (Time)

Tabata something else

80 DB Push press

80 Ring rows

80 Push ups

80 DB Curls

80 DB Renegade Rows

Rx: 2×35/25lbs

perform in a Tabata format until completed. Work 20seconds, rest 10 seconds.

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Workout of the Day


  • Saturday, October 16th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    A. General

    5 min Bike, row, ski, or run

    *every min complete 3-5 burpees

    B. Mobility

    World greatest stretch

    2 sets of 10-15 rep/side

    C. Specific

    2 sets

    20 in-and-out plate hops

    3 Dual DB Deadlifts

    3 Dual DB snatch

    5 Dual DB hang Muscle cleans

    6 DB box step overs

    10 Cals @hard
    A1: Metcon (Time)
    For time

    400m Dual DB Run

    30 Dual DB snatch @2×50/35 lbs

    30 Dual DB Hang clean & jerks @2×50/35lbs

    30 DB Box step up overs @2×50/35 lbs

    200m Dual DB Run

    30 DB snatch @1×50/35lbs

    30 DB Hang clean & jerks @1×50/35lbs

    30 DB Box step up overs @1×50/35lbs

    100m Dual DB Run

    DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
    KG: 22.5/15

    Score: Time

    TC: 30mins

    Scaling options


    For time

    400m Run

    30 Dual DB snatch @…

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