CrossFit / Wed, Sep 17

Coach Ivan
Sep 16, 2025
1 min read

Updated: Sep 17, 2025

Pre WOD Conditioning

With a partner complete as many calories as possible in 10 minutes on a rower or bike

WOD / RX

6 Rounds of:

8 Double-DB box step-overs (20/20 in) (35/50 lb)

12 Single-DB hang snatches (35/50 lb)

48 double-unders

Time cap: 20 minutes

WOD / Scale

5 Rounds of:

8 Double-DB box step-overs (20/20 in) (15/30 lb)

12 Single-DB hang snatches (15/30 lb)

48 Single Unders

Time cap: 20 minutes

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

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