CrossFit WOD, October 21, 2022

CrossFit – Fri, Oct 21

Warm-up
Warm-Up

3 ROUNDS
10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*
10 Clean Deadlifts + High Pulls
20 Elbow Punches
10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar*

*Round 2 perform Burpees & Knees to Chest. 
*Round 3 perform Burpees Over Bar & Toes to Something/ Toes to Bar
 

Strength
Clean and Jerk (EVERY 1:30 x 10 SETS
2 Clean & Jerk*)

*Start Moderate and build to something Heavy. Clean can be either Squat or Power.

(Score is Weight)

Week 7 of 9
 

Workout
“CALIFORNIA DREAMIN” (Time)
20 ROUNDS FOR TIME
1 Power Clean & Jerk (185/135)|(135/95)
2 Burpees Over Bar
3 Toes to Bar

(Score is Time)

KG BB: (85/60)|(60/42.5)

Last Seen: 6/4/2022 (Remix of the Classic “California Lovin”)