CrossFit WOD 7/28/20





Arm Swings

Leg Swings

Foam Roll

High Hang Power Clean

Low Hang Power Clean

Power Clean

Back Squat

Push Press

Go over movements for metcon


Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds increasing weight each round

1 Round consists of 7 unbroken sets of the complex

Workout of the Day


  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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