WOD
5 Rounds in Teams of 2:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Bike
Max 10-Meter Shuttles Runs
Rest 4 Minutes Between Rounds
*Score = Total Reps of Shuttle Runs
**Split rounds up however you see fit. Cannot split up actual movement work. So if a partner starts the movement they have to finish it but the other partner can start the next movement and so on.
WOD
CrossFit Open WOD 22.1
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches 50#/35#
15 Box Jump-Overs 24"/20"
WOD
"DRYWALL"
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks
Minute 2: Calorie Bike
Kettlebell: 55#/35#
*Score: Wall Walks + Bike Calories
Strength
Front Squat
Build to Heavy Set of 10:
Front Squats
*Score = Heaviest Load
WOD
“ELEVEN ELEVEN”
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: 95#/65#
