12 Aug CrossFit WOD, August 13, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (2 Rounds for reps)
10:00 Amrap
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
– Rest 5:00 –
10:00 Amrap
12/10 Calorie Row
8 Burpee Over Rower
Auxiliary Work
10 Minute Skill Work
Pick a shill that you would like help with
.. Butterfly Pull ups
.. Kipping Toes to Bar
.. Handstand Walks
.. Pistols
and lets do some work on it!!
Pick a shill that you would like help with
.. Butterfly Pull ups
.. Kipping Toes to Bar
.. Handstand Walks
.. Pistols
and lets do some work on it!!
1 round of rowling
(5 burpee penalty max)
5 Single DB Deadlift (each side)
5 Single DB Hang Cleans (each side)
5 Single DB Shoulder to Overhead (each side)
**2. Workout Prep**
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5/4 Calorie Row
2 Burpee over Row