CrossFit WOD Saturday April 14th, 2018

 In WOD

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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Raise your hand if you have ever personally been victimized by dumbbell snatches!

WU: Reignited Coach WOD Prep (No Measure)

A: Metcon (AMRAP – Rounds and Reps)

(at the 0:00)

As Many Rounds and Reps as Possible in 9 Minutes of:

15/12 Calorie Row

60 Double-Unders (L1 = 120 Single-Unders)

15 Toes to Bar (L1 = Sit-Ups)

-Rest 3 Minutes after this workout before the next one

*Coaches have athletes start on different pieces / workouts depending on rower availability

B: Metcon (AMRAP – Rounds and Reps)

(at the 12:00)

As Many Rounds and Reps as Possible in 9 Minutes of:

30 Jumping Split Lunges

15 Push-Ups

6 Bar Muscle-Ups (L1 = 9 Chin Over Bar Pull-Ups or 12 Ring Rows)

-Rest 3 Minutes after this workout before the next one

C: Metcon (AMRAP – Rounds and Reps)

(at the 24:00)

As Many Rounds and Reps as Possible in 9 Minutes of:

20 Single Arm Alternating Dumbbell Snatches 50/35# (L1 = 35/20#)

10 Lateral Burpees Over the Dumbbell

Post Workout Cool down & Mobility 20 min

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