13 Sep CrossFit WOD, September 14, 2019
Posted at 20:00h
in Work out of the day
09/14/2019
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 12:
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (20, 14)
Rest 2:00
AMRAP 12:
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (20, 14)
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges (BW)
30 DB Push Press (50, 35)
Rest 2:00
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges (BW)
30 DB Push Press (50, 35)
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
30 Calorie Row
150 Abmat Sit-ups
30 KBS (70, 53)
*One person works. Split as desired.
30 Calorie Row
150 Abmat Sit-ups
30 KBS (70, 53)
*One person works. Split as desired.
PVC Game
* every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: 10 Jumping Jacks
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-ups
Then
10 Box Jumps
10 Wall Balls
10 DB Hang Power Cleans (two DBs)
10 DB Push Press
10 Abmat Sit-ups
10 Walking Lunges
10 KBS