CrossFit WOD 2/22/20


Pick Drill

Catch to extension

DB hang clean and jerk demo and practice

Box jumps

Go over step down v. bounding

Metcon (AMRAP – Rounds and Reps)

Row 500m

x12 DB Hang Clean & Jerk

X20 Box jumps


Metcon (No Measure)

Partner Core

Strict toes to bar x5-8

Leg throws x10

4 rounds each partner
*One person will perform both movements before swapping roles.

**Spotting partner ensures maximal ROM is achieved for each rep of the TTB.

***Throw their legs hard.