WOD Blog

Fri, Mar 24 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

3.24.2023


(Check In)
Warm-up
8 mins
10 Jump rope/plate taps/JJ
1 Wall Walk/ 10' bear crawl
5 Light weight Dumbbell snatch
10 Overhead Lunge
5 Later hop over PVC
10 PVC pass through
10 PVC around the world


Metcon
Crossfit 23.3 Life class style
12 min Time Cap

5 scaled wall walks
50 single unders
15 Dumbbell snatch
5 scaled wall walks
50 single unders
12 Dumbbell snatch

20 Hand-release push ups
50single unders
9 Dumbbell snatch

20 Hand-release push ups
50 Single unders
6 Dumbbell snatch

Weights will get heavier at each set of snatch


Accessory
3 min Bike erg

1:00 (each) Lacrosse Ball
Shoulder
chest
calf
more