CrossFit WOD, August 27, 2022

8.27.2022

Warm-up
1:00 Easy Row
0:30 Alternating Quad Stretch
0:30 Active Samson Stretch
0:30 Push-Up to Down Dog
0:30 Air Squats

0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)

Metcon (AMRAP – Rounds and Reps)
TEAMS OF 3
3 Rounds x AMRAP 8:
1,000/800 Meter Row (Each)

Time Remaining:
45 Barbell Reps (115/85)
45 Pull-ups

Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters

* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Row 1,000/800 Meters on Their Own Rower, Can’t Advance Until All Teammates Finish
* Split Up Barbell & Pull-ups However Between 3 Teammates
* Pick-up Where You Left Off in AMRAP
* Score = Total Rounds & Reps

Metcon (Time)
INDIVIDUAL WORKOUT

For Time:
800m Run
30 Double Dumbbell Front Squats
30 Double Dumbbell Bent Over Rows

Rest 3 Minutes

800m Run
40 Double Dumbbell Push Press)
30 Double Dumbbell Bent Over Rows

Rest 3 Minutes

800m Run
50 Double Dumbbell Thrusters
30 Double Dumbbell Bent Over Rows

Time Cap: 30 Minutes

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