CrossFit WOD, 3-9-19

The Athletic Studio / TAS CrossFit – CrossFit

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Dynamic Warm Up (No Measure)


-back peddle

-high knees

-butt kicks

-side shuffle


-knee hugs

-quad stretch

-runners lunge

-balance lunge

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

Coach’s choice


Teams of 2:

Metcon A

rest 5 minutes

Metcon B

Met A: Metcon (AMRAP – Reps)

AMRAP, 16 minutes

4 hang cleans, 155/105 (shared)

8 in sync pull ups

6 hang cleans, 155/105

10 in sync pull ups

8 hang cleans, 155/105

12 in sync pull ups


continue to add two reps for the 16 minutes
Yes, squat cleans

Met B: Metcon (Time)

For time:

4 x 400 M relay
A1 = 400M run

A2 = 400 M run

A1 = 400 M run

A2 = 400 M run

On North A

Post WOD Stretch

Coach’s choice

Competitors extra credit

Get outside

ROM WOD (No Measure)


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