August 12, 2024
0 minute read
Tucker Kistner

CrossFit WOD, August 13, 2024

CrossFit – Tue, Aug 13

Warm-up

Line Drill warm up 25’ each

Shuttle run (x2)
Knee pulls + calf raise
Quad pulls
Knuckle draggers
Shuttle run (x2)
Standing figure 4
Soldier kicks
Lunge + reach
Shuttle run (x2)
A skips
High knees
Butt kicks

Specific Warm-Up

3 High hang power cleans (be quick under the bar, fast elbows
3 Hang power cleans (fully extend the hips, before being fast under the bar.)
3 Power cleans

Burpees

:15 slow step back step up burpees
:15 jump back step up burpees
:15 jump back jump up burpees

Primer

3 Power Cleans
3 Burpees
100m Run

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:
7 Power Cleans (135/95) (95/65)
7 Burpees
200 Meter Run

BENCHMARK WORKOUT

Repeat from 07/21/23

Accessory

Zone 2 (Calories)

20:00 Bike erg

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