Saturday, August 13th 2022

13. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

World’s Greatest Stretch

10 reps/side

C. Specific

2 sets @Hard

2-4 Bar facing burpees

3-5 Thrusters

5-7 Seated ttb*

https://youtu.be/SnTp3glG4iM

Rest 1 min

Metcon

A: Metcon (3 Rounds for time)

@ 0:00

3 rounds for time

21 Bar facing Burpees

21 Thrusters 95/65lbs

@ 10:00

3 rounds for time

21 TTB

21 Bar facing burpees

@ 20:00

3 rounds for time

21 Thrusters 95/65lbs

21 TTB
KG: 45/30 KG

TC: 30 min

Score: Total Time

Scaling Options

Beginner

3 rounds for time

15 Burpees

15 Thrusters 45/35lbs

3 rounds for time

15 Hanging Knee Raise

15 Burpees

3 rounds for time

15 Thrusters 45/35lbs

15 Hanging Knee Raise

Intermediate

3 rounds for time

15 Bar facing Burpees

21 Thrusters 75/55lbs

3 rounds for time

21 Toes To Eye Level

15 Bar facing burpess

3 rounds for time

21 Thrusters 75/55lbs

21 Toes To Eye Level

Perform:

3 rounds, each for time

21 Thrusters @115/75

21 Bar facing Burpees

Rest 3 minutes between sets

A2: Metcon (3 Rounds for time)

Team Version

With a Partner, divide reps evenly

@0:00

3 rounds for time

50 Bar facing Burpees

50 Thrusters 95/65lbs

@ 10:00

3 rounds for time

50 TTB

50 Bar facing burpees

@ 20:00

3 rounds for time

50 Thrusters 95/65lbs

50 TTB

Extra Accessory

Metcon (3 Rounds for distance)

Bike

3 rounds

30 sec max Cals

Rest 1:30

20 seconds max cals

Rest 1 minutes

10 seconds max cals

Rest 3 minutes

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