CrossFit WOD, July 23, 2022
7.23.2022
Warm-up
Metcon (AMRAP – Reps)
"Are We There Yet?" [COMPETE/TRAIN]
[TEAMS OF 3]
AMRAP 30:
[TEAMS OF 3]
AMRAP 30:
Max Calorie Row
Switch After Next Partner Completes:
15 Box Jumps (24"/20)
15 Dumbbell Snatches (50/35)
* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch
*Score = Total Calories on the Rower
IF NOT ENOUGH TO HAVE TEAMS OF 3:
Individual Version
5 Rounds [35 Minute Cap]:
1,000/800 Meter Row
30 Box Jumps (24"/20")
30 Dumbbell Snatches (50/35)
10 samson lunges with pvc pass through
10 knuckle draggers
10 jump squats
6 scorpions alternating