CrossFit | 08.15.2020

Warm-up

400 Meter Run
Dynamic Stretches
Prep each movement

Metcon

Metcon (Time)

Option 1: Individual WOD

A) RX
Complete the following for time
800 Meter Run
200 Air Squats
150 Burpees
50/50 Single Arm DB Snatches 50/35
25/25 Single Arm Devil Presses 50/35

B) Minimal
Complete the following for time
800 Meter Run
200 Air Squats
150 Burpees
50/50 Single Arm DB or KB Snatches
25/25 Single Arm DB or KB Devil Presses

C) Bodyweight
Complete the following for time
800 Meter Run
200 Air Squats
150 Burpees
100 Rocket Blasters
50 Backpack Swings

The run should be 3-5 minutes of cardio. Move steady throughout for the burpees. Reduce reps or scale to plank burpees. Complete 50 right hand snatches and 50 left hand snatches alternating throughout. Complete 25 right hand devil press and 25 left hand devil presses alternating throughout. Reduce reps per movement to remain at a steady pace throughout.

Metcon (Time)

Option 2: Partner WOD
*This may take up to 2x the time compared to the individual WOD

A) RX
Complete the following with a partner for time
800 Meter Team Run
400 Air Squats
300 Burpees
200 Single Arm DB Snatches 50/35
100 Single Arm DB Devil Presses 50/35
*one works while the other rests

B) Minimal Equipment
Complete the following with a partner for time
800 Meter Team Run
400 Air Squats
300 Burpees
200 Single Arm DB or KB Snatches
100 Single Arm DB or KB Devil Presses
*one works while the other rests

Team run should last 3-5 minutes. Only one person working at a time through the air squats, burpees, snatches and devil presses. Split the reps for each movement. This may take up to 2x the time compared to the individual WOD.

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