Saturday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5/5 SA DB Curl to Arnold Press

8/8 Split Squats → 8/8 DB Farmers Split Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Broad Jumps → 5 Burpee Broad Jumps

Row 250m each

Skill

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

P1 and P2 start on different stations

Workout

Metcon (3 Rounds for reps)

4 ROUNDS

Two Minutes per Station

:30 rest/transition

1 – DB’s S2O (Push Press, Push Jerk, Split Jerk) (50/35)|(35/20)

2 – Cal Row

3 – Rope Climbs
Score is total reps of each movement for all 4 rounds

Categories: WOD

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