CrossFit Elizabethtown – CrossFit

Clean Liftoff (4×6)

Clean Liftoff + Clean Deadlift + P. Clean to Front Squat (3×3+3+3)

Deficit Clean Deadlift (3×4)

Metcon (AMRAP – Reps)

AMRAP 10

buy in: cal bike x 25*

then…

wall walk x 3

toes-to-bar x 6

burpee-to-target x 9

*Once the clock starts, the athlete will complete 1 set of 25 calories on the bike. Once complete, the athlete will then transition to the triplet for the remainder of the time period.

**Score is total reps excluding the bike calories.

Strict Toes-To-Bar (3-3-3-3-3-3)

Scale:

6×5

Straight legs; toes above hips

6×5

Knees-over-hips

6×5

Straight leg sit up

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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