August 2, 2024
0 minute read
Tucker Kistner

CrossFit WOD, August 3, 2024

CrossFit – Sat, Aug 3

Warm-up

General Flow 0:20 each

Quick ups
Inchworm
Spiderman
Box step ups
Step back + step up burpees
Push ups
Scorpions
Box step downs
Jump back +step up burpees
Broad jumps
Burpees
Box jumps
Burpee box jump overs

TTB

:15 Dead hang
:15 Kip swing
:15 Knee tuck
:15 Increasing height toes to space
:15 Full TTB or workout modification

DB Snatch

Alternating DB deadlift + shrug
Alternating DB high pull
Alternating DB push press
Alternating DB snatch

Primer

4 DB snatch (each)
4 TTB (each)
4 Burpee Box Jump Over (each)

Metcon

Grit-R-Done (AMRAP – Rounds and Reps)

“Git-R-Done”

[TEAMS OF 3]

AMRAP 30:

120 Dumbbell Snatches (50/35)

90 Toes to Bar

60 Burpee Box Jump Overs (24″/20″)

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