CrossFit WOD, March 13, 2024

CrossFit – Wed, Mar 13

Warm-Up
Warm-Up

1 ROUND

200m Run

12 Alt. Toy Soldier Line Drill

10 Good Mornings

10 PVC Pass Throughs

Into…

1 ROUND

200m Run

5/5 Leg Swings (Front to Back + Side to Side)

6/6 Single Leg RDLS

10 PVC Cuban Press

Into…

1 ROUND

200m Run

10 Standing Figure 4’s

6 Snatch Deadlift

6 Hang Muscle Snatch + 6 Behind the Neck Snatch Grip Strict Press

Workout – Performance
4 ROUNDS FOR TIME (Time)

400m Run

15 Power Snatches (95/65)

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness
4 ROUNDS FOR TIME (Time)

400m Run

15 Power Snatches (65/45)

(Score is Time)

KG BB: (30/20)

Post-Workout Skill – All
ON A 10:00 RUNNING CLOCK…

Practice Handstand Skill*

*Handstand Options…

Wall Handstand Hold

Box Around the Worlds

Handstand Hold/ Walk

(No Measure)