CrossFit WOD, April 5, 2022
4.5.2022
Warm-up
Gymnastics
for quality – 20 minutes
3 rounds
6-12 strict pull ups
6-12 strict toes to bar
then
3×10 hollow rocks (1+2=1)
3 rounds
6-12 strict pull ups
6-12 strict toes to bar
then
3×10 hollow rocks (1+2=1)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
30 double unders
300 ft DB farmers carry (3 down and back)
30 double unders
20 hspu
30 double unders
100 ft DB front rack lunge (1 down and back)
RX: 50’s/35’s
*:30sec any machine/100m run
200 m row
10 up dog to down dog
10 samson lunges
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