Tuesday, October 12th 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

https://www.youtube.com/watch?v=-CiWQ2IvY34

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
Metcon
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

Beginner

For time

400m Run

30 Dual DB snatch @…

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#