CrossFit WOD 4/24/21

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 AMRAP

A-400m row

B-10 KBS

10 KB Box Step Overs

Partner A will row 400m while partner B completes rounds of movements.

Once Partner A completes 400m you must switch places.

Score is total rounds and reps

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Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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