July 26, 2024
0 minute read
Tucker Kistner

CrossFit WOD, July 27, 2024

CrossFit – Sat, Jul 27

Warm-up

Quad pulls
Knuckle draggers
Lateral lunges
Lunge with reach
Spiderman
Downward dog
Quick ups
Push ups
Sit ups
Burpees
100m run

Toe to Bar Flow

:10 dead hang
:10 kip swings
5 knee raises
5 knees to chest
5 toes to bar

Snatch

5 Snatch Grip DL
5 Snatch Grip High Pull
5 Muscle Snatch
5 Power Snatch

Metcon

Steam Engine (Time)

“Steam Engine”

[TEAMS OF 3]

3 Rounds:

200 Meter Team Run

45 Power Snatches

15 Toes to Bar (Each)

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Into,,,

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2 Rounds:

200 Meter Team Run

45 Power Snatches

15 Synchro Burpees

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Into…

1 Round:

200 Meter Team Run

45 Power Snatches

15 Rope Climbs (15′)

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Barbell: (75/55)

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Time Cap: 35 Minutes

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