30 Sep CrossFit WOD, October 1, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (AMRAP – Rounds)
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike
Partner 2:
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
Partner 3: Rest
When the partner finishes the 2 rounds of Double Unders, Cleans, and Squats, the team may rotate.
30-second Bike
30 Single Unders
10 Ring Rows
10 Air Squats
2. Workout Prep
With Team of 3:
2 sets: (rotate through)
5/4 Calorie Bike Erg
10 Double Unders
4 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats