Workout of the Day

CrossFit WOD, April 15, 2022

4-15-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. 2 Sets:
500m Row (OR 400m Jog)
3-6 Power Snatches (increasing weight)
3-6 Power Clean and Jerks (increasing weight)
5 Kip to Swing, 5 Strict Pull Ups

dirty thirty (Time)
30 box jumps (24/20)
30 pull-ups/jumping pull ups
30 Kettlebell Swings (50/35)/(35/26)
30 Lunges
30 TTB/Knees to Elbow
30 Push Presses (95/65)/ (45/35)
30 Back Extensions/Superman
30 Wall Balls (20/14)/(14/10)
30 Burpees
30 Double Unders/90 single unders

Time Cap :30 min

acc. gymnastics (Max reps)
Gymnastics
50:00-59:00

9 minute EMOM

minute 1: 10-15 Ring Dips
minute 2: 30 second Handstand Hold [freestanding if possible] minute 3: 10-15 Chest to Bar Pull Ups

Scoring: Checkbox