WOD – Page 45 – 850 CrossFit

WODPage 45

Saturday 9-9-23

2 rounds for time:
100-ft DB/KB walking lunges 70/53
400-m run
10 wall walks
500/400m row
– Use two DB/KBs held in a farmers carry

7 min AMRAP

max bar muscle-ups

-perform 6 burpee box jumps 24/20 at the beginning of each min, including the start

front squats

5-5-5-5-5

EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

“Grace”

30 clean and jerks 135/95

We will only have one class on Monday at 10:00am due to the holiday

9-15-21-27 reps for time:
V-ups
DB thrusters (20/30 lb)
– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

For time:
500-m row
30 bench presses (105/155 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap

5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

For time:
30 deadlifts 225/155
40 wall-ball shots 20/14
50 KB swings 53/35

10 min EMOM

even, row for cals

odd, 25 double unders

5:00 rest

1 mile run