Workout of the Day

CrossFit WOD, April 23, 2022


Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders

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Scoring: Rounds + Reps

Metcon (Time)
3-4 Rounds
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)

-Rest 2 min b/t round-

Scoring: Time