CrossFit WOD 3/6/2021

Metcon (AMRAP – Reps)

Three 5-minute rounds of:

200-m farmer carry

Then as many reps as possible of:

5 burpees

10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

*Utilize dumbbells for farmer carry

Scaling:

Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:

Three 5-minute rounds of:

200-m farmers carry

Then as many reps as possible of:

5 burpees

10 kettlebell swings

Rest 2 minutes between rounds

♀ 12-kg KBs ♂20-kg KBs

Beginner Option:

Three 3-minute rounds of:

100-m farmers carry

Then as many reps as possible of:

3 burpees

7 kettlebell swings

Rest 2 minutes between rounds

♀ 10-lb. DBs ♂15-lb. DBs

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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