09 May CrossFit WOD, May 10, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, May 10
Warm-up
Metcon (AMRAP – Reps)
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
10 min AMRAP
1 min machine
6 Alternating Dumbbell Snatch (lightweight – build across)
5 Single Arm Press (each side)
5-second handstand hold
3 Box Get Overs (Practice Transition)
2. Workout Prep
3 sets:
20 second Row (workout pace)
2 Dumbbell Snatch (build in weight)
2 Strict Handstand Push Ups
2 Burpee Box Get Overs (build in height)