09. Apr
CrossFit WOD, April 9, 2022
4-9-22
Metcon (Time)
Metcon
Mayhem Mini-Pump – Shoulder/Glutes
4 Rounds
10 Seated Double DB Shoulder Press @ moderate weight – maintain quality
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
20 Russian Kettlebell Swing @ heavy weight – maintain quality
4 Rounds
10 Seated Double DB Shoulder Press @ moderate weight – maintain quality
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
20 Russian Kettlebell Swing @ heavy weight – maintain quality
-Rest 3 min b/t round-
3 sets
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-
*For individual, complete same burpees and 5/4 Rope Climbs for Rx’d
Scoring: Time