CrossFit WOD, September 27, 2022
CrossFit – Tue, Sep 27
Warm UP
1 minute row or AB
0:30 Active samson stretch
0:30 Squat to Stands
0:30 Inchworm to Push-Up
0:30 Squat Hold
0:30 PVC Pass Throughs
0:30 PVC Around the Worlds
0:30 Active samson stretch
0:30 Squat to Stands
0:30 Inchworm to Push-Up
0:30 Squat Hold
0:30 PVC Pass Throughs
0:30 PVC Around the Worlds
Shoulder Press (Build to a heavy single)
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">For Time:</span></p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">15 Unbroken Clean & Jerks</span></p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">90/72 cal Assault bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">Rest 3 Minutes</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">12 Unbroken Clean & Jerks</span></p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">90/72 cal Assault bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">Rest 3 Minutes</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">9 Unbroken Clean & Jerks</span></p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">90/72 cal Assault bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">[Every Break]:</span></p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">15/12 cal Penalty Lap</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">Barbell: (135/95)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be414870-7fff-1e4c-9729-c3f6e0f85635">*Score = Time it takes to complete the workout</span></p><p dir="ltr"> </p><p dir="ltr"><span>subs: ski 120/91 cal ski and row, 1 mile run</span></p>
