CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

:30 row (easy)

:30 alternating Spiderman stretches

:30 row (easy)

:30 alternating plank reach throughs

:30 row (moderate)

:30 Kang squats

:30 row (fast)

:30 up-downs

2:00 burpees over the rower

– Athletes should alternate every two reps.

240831 (AMRAP – Rounds and Reps)

– RX –

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal row

20 burpees over the rower

10 power cleans (105/155 lb)

– INTERMEDIATE –

With a partner, complete as many rounds as possible in 21 minutes of:

20-cal row

16 burpees over the rower

8 power cleans (95/135 lb)

– BEGINNER –

With a partner, complete as many rounds as possible in 21 minutes of:

20-cal row

16 burpees

8 power cleans (45/65 lb)

Stretching (No Measure)

Accumulate:

:30 banded overhead external rotation stretch/side

:30 bent-arm banded tricep stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 21 minutes of:

30 unweighted step-ups (20/24 in)

20 burpees over a dumbbell

10 double-dumbbell power cleans (35/50 lb)

– Use two DBs.