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CrossFit WOD, April 2, 2021

01 Apr CrossFit WOD, April 2, 2021

Posted at 20:00h in Work out of the day by

Friday

Warm-up
10 min AMRAP
30-sec singles
7 Single DB DL (each side)
7 DB goblet squat
7 Single DB Shoulder to OH (each side)
3-inch worms

Workout Prep
1 set
15 Double Unders
5 Dumbbell Deadlift
10 Double Unders
5 Dumbbell Front Squats
5 Double Unders
3 Dumbbell Squat Clean Thrusters

Metcon
Metcon (3 Rounds for reps)
5:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Front Squats (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Squat Clean Thruster (50s/35s)

Metcon (3 Rounds for reps)
5:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Front Squats (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Squat Clean Thruster (50s/35s)

Metcon (3 Rounds for reps)
5:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Front Squats (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Squat Clean Thruster (50s/35s)

Metcon (3 Rounds for reps)
5:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Front Squats (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Squat Clean Thruster (50s/35s)

Auxillary Work
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang