CrossFit WOD, March 22, 2020

CORONA WATCH WEEK 1

What a cluster! (AMRAP – Reps)
3 sets of max reps (unbroken) of Hang Clusters (95/65)

rest 4 min between sets
Metcon (Time)
Core Finisher:
100 Plate sit ups
TABATA -Virus (AMRAP – Reps)
12 min TABATA
Strict Plate Press (25/15)
Toes to Plate
Reverse Plate Burpees
Metcon (Time)
4 rounds
5 – 50m Suicides (25m down, touch, 25m back touch = 1 50m Suicide)
rest 1 min
Record slowest time
Executive Order (Time)
4 rounds
25m of the following complex: OH BB lunge + OHS (95/65)
10 Bar Over Burpees
(20 min Cap)
Quarantini Up Slightly Dirty (Time)
5 rounds
20 Box Jumps
20 Push Ups
20 split jumps
20 Hollow Rocks
rest 2 min
record slowest time
Social Balling (AMRAP – Rounds and Reps)
25 min AMRAP
200m Run
20 Wallballs
#Yomamahascorona (Time)
100 DU (200 SU)
80 Box Step Ups
60 Russian Twists (55/35)
40 Alt DB Snatches
20 DB Manmakers
40 Alt DB Snatches
60 Russian Twists
80 Box Step Ups
100 DU (200 SU)

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CrossFit WOD, March 21, 2020

3.21.20

Metcon
Annie on the run (Time)
50 DUs
50 situps
400 m run
40 DUs
40 Situps
400 m run
30 DUs
30 situps
400 m run
20 DUs
20 sit ups
400 m run
10 DUs
10 situps
400 m run

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CrossFit WOD, March 20, 2020

03.20.20

Bent Over Row (5 set x 10 reps / rest 3 min b/w sets)
Try to stay with the same weight. Increase or decrease as needed; 10th rep should be a bit of a struggle.
Metcon (Time)
25 V-Ups
5 Wall walks
20 V-Ups
4 Wall Walks
15 V-Ups
3 Wall Walks
10 V-Ups
2 Wall Walks
5 V-Ups
1 Wall Walks
Metcon (AMRAP – Rounds)
At Home Workout
Death by Burpees
1 burpee minute one
2 burpees minute teo
3 burpees minute 3
and so on until can not complete reps in one minute

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