Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Partner Rowling

2000 meters for time split between two partners.

10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.


30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats


Warm-up (No Measure)


1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2


Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2


Practice Option 1:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees


Warm-up (No Measure)

Roll out areas as needed!

Categories: WOD

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