WOD

9
Feb

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s Metcon you’ll have almost an equal amount of time on the rower and for the snatch/wall ball/double under triplet. Partition these so you can work consistently with your partner. Your scaling should allow for smooth pace throughout.

Warm-up

Grab Barbells, Medballs, Jump Ropes and perform:

AMRAP 6 with your partner:

4 Alt. DB Snatches

6 Wallballs

20 Double Unders

*One athlete completes a full round then rests while their partner works

Metcon

AMRAP 36 with a partner:

Buy in:

5k Row

Then with the Remaining time:

30 Alt. DB Snatches (50, 35)

60 Wall balls (20, 14)

90 Double Unders

Rx+:(60, 40) (30, 20)

L3: (45, 30)

L2: (35, 25) (14, 10) (Double Under Attempts)

L1: (30, 15) (10, 8) (Single Unders)

Metcon (AMRAP – Rounds and Reps)

AMRAP 36 with a partner:

Buy in:

5k Row

Then with the Remaining time:

30 Alt. DB Snatches (50, 35)

60 Wall balls (20, 14)

90 Double Unders

Rx+:(60, 40) (30, 20)

L3: (45, 30)

L2: (35, 25) (14, 10) (Double Under Attempts)

L1: (30, 15) (10, 8) (Single Unders)

Hypertrophy

100-200 Reps of:

Banded Pushdowns

Banded Leg Curls

*Accumulate volume however you see fit