CrossFit WOD, March 7, 2024

CrossFit – Thu, Mar 7
For anyone who missed the pre-order on our latest sweatshirts, it will be first come first serve this Saturday (3/9) after we’ve distributed our pre-order list.

Warm Up

1:00 Jump Rope
1:00 Run
2 sets
10 Back and Forth Leg Swings (each)
10 Side to Side Leg Swings (each)
5 Russian Kettlebell Swings
5 Up Downs

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:
200m Run
15 Kettlebell Swings (53/35)
10 Burpees

* Target number of Rounds: 6+ Rounds


4 Rounds

12 Plate Front Raise
10 Seated Alternating DB Curl

*Rest 1:00 between rounds

*Moderate weight, maintain quality

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