21 Sep CrossFit WOD, September 22, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Prep
2 sets:
4 Synchro Wall Ball Sit Ups
2 Synchro Box Jumps
1 Sandbag Over Bar/Box (build in weight)
4 Synchro Wall Ball Sit Ups
2 Synchro Box Jumps
1 Sandbag Over Bar/Box (build in weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
eams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (150/100) (Or Power Snatch (155/105)
-rest 3:00 between sets-
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (150/100) (Or Power Snatch (155/105)
-rest 3:00 between sets-
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Sandbag Over Bar/Box (light)