CrossFit WOD, September 24, 2022
9.24.2022
Warm-up
Metcon (AMRAP – Rounds and Reps)
[Teams of 2]
AMRAP 30:
Partner 1
100 Double Unders
50 Pull Ups
100 Lunges holding slam ball (30/20)
50 weighted crunches (45/25)
100 Lunches holding slam ball
50 Pull Ups
100 Double Unders
AMRAP 30:
Partner 1
100 Double Unders
50 Pull Ups
100 Lunges holding slam ball (30/20)
50 weighted crunches (45/25)
100 Lunches holding slam ball
50 Pull Ups
100 Double Unders
Partner 2
Holds the slam ball
Metcon (AMRAP – Rounds and Reps)
[Individual]
AMRAP 30:
50 Double Unders
25 Pull Ups
50 Lunges holding slam ball (30/20)
25 weighted crunches (45/25)
50 Lunches holding slam ball
25 Pull Ups
50 Double Unders
AMRAP 30:
50 Double Unders
25 Pull Ups
50 Lunges holding slam ball (30/20)
25 weighted crunches (45/25)
50 Lunches holding slam ball
25 Pull Ups
50 Double Unders
1 minute Bike or Row
10 Band Pass Throughs
10 Band Good Mornings
10 Samson Lunges
10 Scap Retractions
10 Kip Swings