Sunday, April 24th 2022

24. April 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

400m Run

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Shoulder Hip Ext

3 x 20s on/10s Off

https://youtu.be/wW-GAz2CTCM

C. Specific

-50′ A skips

-50′ Run

-3-5 strict press/push-ups

-3-5 Pause front squats / air squats

Metcon

A: Metcon (Time)

For time

3km Run

100 hang cleans 95/65 lbs
Scaling Options

Beginner

1,500m Run

100 hang cleans @light

Intermediate

3km Run

100 hang cleans @75/55 lbs

A2: Metcon (Time)

Team Version

3 Rounds

Run 1k together

40 Hang Cleans 95/65 lbs (divided between partners)

Extra Accessory

Metcon (No Measure)

5 rounds

8 Glute ham raise

10-20 sec L-sit Hold

Rest as needed

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