Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row
(1:00 EZ, 1:00 Mod, 1:00 Hard)
Into…
AMRAP x 7 MINUTES
20 Deadbugs
8/8 Single Arm DB Strict Press
8/8 Single Arm DB Sumo Deadlift
8 Inch Worms + Push-Up
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Up Down Devil’s Press (35/20)|(20/15)
1:00 – V-Ups or Tuck-Ups
1:00 – DB Renegade Row
1:00 – Cal Row
-Rest 1:00 b/t Sets-
(Score is Reps)
Competition
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
40 Cal Bike
20 Unbroken Doubles
10 KB Snatch 53/35
5 TTB
Finisher
Metcon (No Measure)
EMOM x 8 MINUTES
Min 1 – 8 Seated DB Arnold Press
Min 2 – Max Diamond Push-Ups (1111)
(No Measure)
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