CrossFit WOD, March 10, 2022 | CrossFit Alabaster

10 Mar 2022

CFA STRENGTH (LEVEL 1)

Metcon

10 min EMOM:
5 close grip bench press (any #)
-rest 5 min…..-

CFA STRENGTH (LEVEL 2)

Metcon

10 min EMOM:
5 close grip bench press (135/75)
-rest 5 min…..-

CFA STRENGTH (LEVEL 3)

Metcon

10 min EMOM:
5 close grip bench press (185/115)
-rest 5 min…..-

CFA METCON (LEVEL 1)

Metcon

10 min EMOM:
a) 12/9 hand release pushups
b) 100m run

CFA METCON (LEVEL 2)

Metcon

10 min EMOM:
a) 5/3 HSPU
b) 100m run w/ slamball (30/20)

CFA METCON (LEVEL 3)

Metcon

10 min EMOM:
a) 4/2 strict HSPU+4/2 kip HSPU
b) 100m run w/ slamball (50/30)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP:
burpees to a target
(jump and touch a pullup bar or rings that are slightly out of reach)