CrossFit WOD, March 30, 2022
3.30.2022
Warm-up
Back Squat (Weight)
15 minute clock
Build to a heavy set of 5
Build to a heavy set of 5
Metcon (AMRAP – Reps)
EMOM – 9 minutes
6 DB front squats (50’s/35’s)
Max Devils press
6 DB front squats (50’s/35’s)
Max Devils press
rest 3 minutes
AMRAP 6 minutes
max calories assault bike
rest 3 minutes
EMOM – 9 minutes
6 box jumps
max rope climbs
*score is total devils press + calories + rope climbs
8/6 cal AB
8 mob burpees
10 second active spider man each side
10 mountain climbers
10 PVC pass through