CrossFit WOD – 9/17/15

Metcon (AMRAP – Reps)

12 min EMOM

Min 1- Pull-ups

Min 2 – Air Squats

Min 3 – Sit-ups

Score- Total Reps

Metcon (AMRAP – Reps)

At the 20 in Mark

Sumo DL x15 @ 185/135

Dubs x30

10min Amrap

Metcon (AMRAP – Reps)

At the 35 min Mark

15min Amrap

Box Jump Overs x50

Cal Row x25

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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