CrossFit WOD, March 9, 2024

CrossFit – Sat, Mar 9

Warm Up

Hip Halo warmup
3 Rds
30-sec bike (each)
5 Double Dumbbell Front Squats (lightweight)
5 Updowns to Seal Pose + Dumbbell Stepover

Metcon (Time)

Teams of 2
3 sets (each/1:1)
3 Rounds
15/12 Calorie Air Bike
12 Double Dumbbell Front Squats (50s/35s)
9 DB Strict Press (50s/35s) or Strict HSPU

*Target time each set: 6-7:30 minutes
*Time cap each set: 8 minutes

*Total time cap: 24 minutes

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