Wednesday’s WOD

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Level 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.

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Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

*Work on double-unders if you don’t have them.

WOD

Metcon (AMRAP – Rounds and Reps)

“Open Test”

C1:

AMRAP 20:

50 Wallballs (20/14) 10ft

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-Ups

C2:

AMRAP 20:

50 Wallballs (20/14) 9ft

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (135/95)

20 Jerks (135/95)

10 Snatches (135/95)

5 Ring Muscle-Ups/ Bar Muscle-ups

C3:

AMRAP 20:

50 Wallballs (20/14) 9ft

50 Double-Unders(count misses)/50 Singles

40 Box Jumps (24/20)

40 Toes-to-Bar / Knees to Elbows

30 Chest-to-Bar Pull-Ups/ pull-ups

30 Barbell Facing Burpees

20 Cleans (115/85)

20 Jerks (115/85)

10 Snatches (115/85)

10 Muscle-Ups

C4:

AMRAP 20:

40 Wallballs (20/14)

40 Singles

30 Box Step-ups (24/20)

30 Knee Raises

20 Jumping Pull-ups

20 Barbell Facing Burpees

10 Hang Power Cleans (45/33)

10 Hang Power Snatches (45/33)

5 Ring Rows