WOD – 850 CrossFit

WOD

Friday 1-27-23

For load:
Power snatch
2-2-2-2-2-2-2
Squat snatch
1-1-1-1-1-1-1

For time:
150 wall-ball shots (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate

20 min AMRAP

8 toes-to-bar

10 single db hang clean and jerks 50/35

14/12 cal row

4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie bike or row
– Rest 1:00 between rounds

bench press

3-3-3-3-3

shoulder press

3-3-3-3-3

push press

3-3-3-3-3

on a 1:30 clock

5 rounds

10 toes-to-bar

10 deadlifts 115/75

max unbroken hang power cleans

rest 1:00 between sets

AMRAP 20 with a partner:
50 calorie bike or row
100 KB swings (53/70 lb)
20 wall walks
– Split work as needed; 1 partner works at a

21-15-9-15-21

calorie row

chest-to-bar pullups

On a 12 min clock,

1-2-3-4-5-6-7-8-9-10

dumbbell squats 50/35

bar facing burpees

then,

with the remaining time,

1 rep max clean

15 min AMRAP

1:00 handstand holds

1:00 L-sit holds

15 shoulder presses 95/65

15 GHD sit-ups