Comp WOD Saturday

CrossFit Sanitas – Competitor

Warm-up

5min Athlete Specific Mobility and Movement Prep

then…

3 Rounds for Quality of

250m/200m Row

8 Single Leg RDLs (each side)

8 Single Arm KBS (each side)

8 SA OH Squat (each side)

8-10 Strict Pull-Ups

12-15 Wall Balls

Strength

Box Squat (10×3 at 65% as EMOM x 10min)

Rack Pull (2×5 at 90-100% of what you hit for 5RM Last week)

Regionals Competitors

Metcon (Time)

**For Time as Male/Male or Female/Female Pairs

100/80 Cal Bike * While Partner Hold D-Ball at 150#/100#

40 Alt Box Facing Burpee Box Jump Overs at 30”/24”

30 D-Ball Cleans at 150#/100#”

Metcon (Time)

10 Rounds for Time

8 Worm Thrusters

4 Legless Rope Climbs *1 Each Partner

Comp Team WOD

*For None Regionals Team Members

Metcon (Time)

In Teams of 2 *Male/Male, Male Female, Female/Female

100/90/80 Cal Bike *While Partner holds double KB Front Rack at 53/35

40 Alt Burpee Box Jump Overs at 30/24

60 Double KB Russian Swings at 53/35 (30each)

Metcon (Time)

In Teams of 2

21-18-15-12-9-6-3

Synchro Thrusters at 95/65

4 Rope Climbs *2 each between each round

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