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CrossFit WOD, April 8, 2024

CrossFit – Mon, Apr 8

Warm-Up
Warm-Up

AMRAP x 6 MINUTES

:30 Just Legs Row + :30 Just Arms Row

12 PVC Pass Throughs

9 PVC Kang Squats

6 PVC BTN Push Press

6 Alt. Hip 90-90s

Into…

AMRAP x 6 MINUTES

1:00 Row (Focus “Legs to Arms, Arms to Legs”)

12 PVC Around The Worlds

9 Barbell Back Squats

6 Barbell BTN Push Press

6 Alt. Groiners

Strength – All
EVERY 1:30 x 6 SETS (Weight)

1 Snatch Deadlift

+

2 Hang Snatches*

+

1 Snatch*

*Option for Power or Squat. Start Light and end Mod-Heavy.

(Score is Weight)

Workout – Performance
FOR TIME (Time)

27-21-15-9

Cal Row*

Hang Squat Snatches (95/65)

*Alt. Cals…

22-16-12-6

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness
FOR TIME (Time)

27-21-15-9

Cal Row*

Hang Power Snatches (95/65)

*Alt. Cals…

22-16-12-6

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

(No Measure)