CrossFit WOD, March 23, 2024

CrossFit – Sat, Mar 23

Warm-Up
Warm-Up

2 ROUNDS

10 Toe Touch Jumping Jacks

5 BB Hang High Pulls

10 Alt. Elbow Punches

10 Ring Rows

Into…

2 ROUNDS

20 Single Unders

5 BB Good Mornings

10 Alt. Back Rack Elbow Punches

5 Scap Pull-Ups + 5 Kip Swings

Strength – All
Hang Power Clean (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Hang Power Clean*
)

*Build up to and past Workout Weight.

(Score is Weight)

Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

2 Hang Power Clean (205/145)

4 Bar Muscle-Ups

36 Double Unders

(Score is Rounds + Reps)

KG BB: (93/65)

Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

2 Hang Power Clean (155/105)

8 Pull-Ups

72 Single Unders

(Score is Rounds + Reps)

KG BB: (70/47.5)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

4 Hang Power Cleans (Athlete Choice)

8 Bar Muscle-Ups or Pull-Ups

50 Double Unders or 100 Single Unders

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises

MIN 2 – :45 Kneeling to Sit Stretch*

MIN 3 – :45 Empty Barbell Quad Smash

*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

(No Measure)