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


13:07
6 rounds
8 20” box walkovers #20 db
12 db hang snatches #25
48 singles
12:21
15lb dumbbells for stopovers on 18” box
25lb snatch
Single unders
13:41
Rx