CrossFit WOD 3/3/2021

Metcon (Time)

For time:

15 thrusters, 95/135 lb.

Run 200 meters

20 thrusters, 65/95 lb.

Run 400 meters

30 thrusters, 45/65 lb.

Run 800 meters

Scaling:

Reduce the loading on the thrusters so that each set can be completed unbroken.

Intermediate Option:

15 thrusters, 65/95 lb.

Run 200 meters

20 thrusters, 45/65 lb.

Run 400 meters

30 thrusters, 35/45 lb.

Run 800 meters

Beginner Option:

15 thrusters, 45/65 lb.

Run 200 meters

20 thrusters, 35/45 lb.

Run 400 meters

30 air squats

Run 800 meters

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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