WOD - CrossFit Good Life
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WOD

CrossFit – Fri, Sep 22
Warm-up

1 set:
200-m jog
10 alternating spiderman stretches
10 air squats

1 set:
100-m jog
10 push-ups to down dog
10 wall-ball front squats

1 set:
200-m run
10 up-downs
10 wall-ball push presses to target
– Use the same target as your workout target.

1 set:
100-m run
10 wall-ball facing burpees
10 wall-ball shots

LOADING UP | 8:00

3-4 sets:
3 hang squat cleans
– Rest 1:00 between sets.

Metcon
Metcon (AMRAP – Reps)

On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)

  • Ensure at least 2:00 to complete as many hang squat cleans as possible.
  • Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken.
  • Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.
  • score is total hang squat cleans completed