August 16, 2024
0 minute read
Tucker Kistner

CrossFit WOD, August 17, 2024

CrossFit – Sat, Aug 17

Warm-up

Tabata flow. :20/on :10/off

No push up burpees
Jumping jacks
Knuckle draggers
Quad pulls
Knee pulls
Active spidermans
Plank shoulder taps
Push ups

‍Specific flow

:30 row
:30 Burpee
:30 lunge
:15 row
:15 Burpee
:15 lunge

Metcon

Saturday SWEAT (Time)

[Teams of 2]

1000m Row (Switch every 250m and complete 25 synchro burpees with every switch… for a total of 100 burpees)

1000m Group Run

100 Synchronized Medball Alternating Lunges

1000m Row (Switch every 250m)

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