AMRAP x 12 MIN:
20 Double-Unders
10 Alt Reverse DB Lunge
40 Double-Unders
20 DB Hang Squat Cleans
EQUIPMENT & LOADING
– DB 35lb or less
– KB 24kg or less
SCALED, AMRAP x 12 MIN:
35 Single-Unders
10 Alt Reverse DB Lunge
55 Single-Unders
20 DB Hang Squat Cleans
WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)
FOR TIME:
21-18-15-12-9-6-3
DB Thrusters
Lateral Burpee Over Bells
LOADING:
35/20lb or <
BURPEE SUBS:
– Burpee Lateral Skip Overs
– Burpee Lateral Step Overs
– Nurpee Lateral Skip or Step Over Bells
WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)
FOR TIME:
6 Double DB Clean & Jerks
50 Double-Unders
50 Sit-Ups
..
6 Double DB Clean & Jerks
40 Double-Unders
40 Sit-Ups
..
6 Double DB Clean & Jerks
30 Double-Unders
30 Sit-Ups
..
6 Double DB Clean & Jerks
20 Double-Unders
20 Sit-Ups
..
6 Double DB Clean & Jerks
10 Double-Unders
10 Sit-Ups
*Clean & Jerks are from the hang position above the knee.
DUB SUBS
– Single Unders w/Rope
– Tall Single Unders w/Rope
– Single Rebounds (No Rope)
– Tall Single Rebounds (No Rope)
SIT-UP SUBS
– Hollow Crunch
– Straight Leg Sit Up
– Butterfly Sit Up
– Seated Hip Outs (Pneuma Mamma’s)
EQUIPMENT MODIFIERS:
– Barbell C&J, RX (135/95lb) Fitness (115/80lb or < )
WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)
AMRAP x 10 MIN (As Many Rounds As Possible)
10 Squats
9 Dumbbell Snatches, right arm (50/35lb)
10 Push-ups
9 Dumbbell Snatches, left arm (50/35lb)
KETTLEBELL OPTION
AMRAP x 10 MIN (As Many Rounds As Possible)
10 Squats
9 Kettlebell Swings, right arm
10 Push-ups
9 Kettlebell Swings, left arm
PUSH-UP SUBS:
– Knees Up
– Knees Down
– Incline (w/Box, Table, Counter Top etc.)
CrossFit HQ Video
https://youtu.be/KxZdctGTAHs
WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)
10 ROUNDS
6 Deadlifts
8 Push Press
14 Butterfly Sit-Ups
LOADING
RX+ 50/35lb
RX 35/20lb
Fitness 20/15lb
WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)