WOD – Page 31 – 850 CrossFit

WODPage 31

Monday 1-29-24

EMOM 12:
Odd min | 3 bar muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

For load:
3-3-3-3-3
Front squat

3 rounds for time with a partner:
50 Russian KB swings 70/53
40 toes-to-bars
30 handstand push-ups
– One partner works at a time

For time:
12 squat clean thrusters 115/75
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

5 sets for total time:
500-m row
– Rest 3:00 between sets.

5 rounds for time:
50 double-unders
10 power snatches 115/75

For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats

AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats

For time:
60/45 cal row
21 push jerks 95/65
60/45 cal row
15 push jerks 115/75
60/45 cal row
9 push jerks 135/95

4 rounds for time:
21 deadlifts 155/105
5 strict pull-ups