CrossFit WOD, March 22, 2023

CrossFit WOD, March 22, 2023

CrossFit – Wed, Mar 22

Warm-up

6 min AMRAP
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Hang Power Cleans (empty bar)
4 Up Downs to seal pose + bar step over
8 Jump Over Bar

2. Workout Prep
3 sets
3 Power Cleans (build across sets)
3 Front Squats (build across sets)
2 Burpee Over Bar

Metcon (AMRAP – Rounds)

12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

Auxiliary Work

4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)
– rest as needed between sets-