Wednesday 200422

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

“Grip and Rip” [On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

* 1 Round of “Dumbbell DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Body Armor

3 Giant Sets:

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

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