WOD – Page 104 – 850 CrossFit

WODPage 104

Sunday 1-14-24

** Monday 1-15-24 we will only have one class at 10:00am due to the federal holiday.

EMOM 20:
Min. 1 | 3 bar muscle-ups
Min. 2 | :45 max distance handstand walk

For time with a partner:
800-meter run
80 KB swings 53/35
80 KB walking lunges
800-meter run
– Run together, and split KB work as desired.

10 rounds for time:
8/10-calorie row
10 burpees

5 rounds for time:
10 dumbbell power cleans 50/35
10 weighted sit-ups 20/14
20 box jumps 24/20
– Use two dumbbells for the cleans.

For load:
5-5-3-3-1-1
Deadlift

AMRAP 5:00
Row 500 meters
Thrusters 45/35

– Rest 5:00 –

AMRAP 5:00
Row 500 meters
Max med-ball cleans 20/14

3 rounds for time:
15 hang power snatches 95/65
15 chest-to-bar pull-ups

3 rounds for time:
10 shoulder presses 115/75
:20 handstand hold
10 overhead lunges
:20 L-sit hold

For time with a partner:
800-m run

then…

10 rounds of:
10 alternating, single-DB hang squat cleans 50/35
30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

For load:
10-10-7-7-4-4-1-1:
Back squat