WOD – Sat, Apr 20
Warm Up (Checkmark)
3:00 Row or bike
__________
5 Banded or PVC Pass through
6 Scorpion
12 Mountain Climbers
2 rounds
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10 Curtsy squat
5 Barbell muscle Snatch
:30 Row
2 rounds
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3 Hang Snatch
3 Power snatch
6 Box step up (no weight)
3 rounds
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CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
https://games.crossfit.com/workouts/onlinequalifiers/2024?division=2
Cool Down (Checkmark)
3×10 Barbell Bicep Curl
+
3x 12 Dumbbell Kick back each arm
Rest as needed between supersets.
