11 Oct CrossFit WOD, October 12, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Oct 12
Warm Up
<p>2:00 Bike (Build in pace every 30 seconds)<br />-into-<br />3 sets:<br />30 Single Unders<br />10 Kettlebell Suitcase Deadlifts (each)<br />10 Kettlebell Single Arm Up Right Row (each)<br /> </p>
Weightlifting
Front Squat x2 Split Jerk x1 (Take 15 Minutes and work to a moderate complex )
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 18 Minutes<br />75 Double Unders<br />10 Sandbag Cleans (100/70) (Or Power Clean 135/95)<br />25/20 Calorie Assault Bike (Or 20/15 Calorie Echo Bike)<br />75 Double Unders<br />10 Sandbag Cleans (100/70) (Or Power Clean (135/95)</p>