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Today's WOD
Warm-up: 4:00 AMRAP
5 Squat Jumps - 10 push-ups - 15 sit-ups
WOD: 10:00 AMRAP
10 Cleans
10 Press
10 Squats
Warm-up: 3x
Duck Walk - 10 Burpees - Bear Crawl - 10 Long Jumps - Shuttle Run
Skill: KB Snatch
6 KB Snatch
8 Push-ups
Bear Crawl - 10 Hollow Rocks - Crab Walk - 20 squats - army crawl - 10 Push-ups
WOD:
1 Burpee, 1 wall ball
2 burpees, 2 wall balls
3 burpees, 3 wall balls
...Try get as high as possible in 12 minutes
Warm-up: 5:00 AMRAP
20 Tuck Jumps - Agility Ladder - 5 Push-ups
Skill: Hang Squat Snatch 5-5-5-5-5
14 Burpees
7 Hang Squat Snatch
Shuttle Run
25 Jumping Jacks - 40 mountain climbers - 20 squats - 20 mountain climbers
10-8-6-4-2 of Deadlifts
2-4-6-8-10 of Handstand Push-ups
10-8-6-4-2 of Pull-ups
Line Hops - Army Crawl - Long Jumps - Bear Crawl - Forward Rolls
Skill: Muscle Snatch
WOD: 5 Rounds for Time of
15 Muscle Snatch
15 Box Jumps
15 Hollow Rocks
Here are the scores for the Ignite Worldwide Challenge. Thank you to all participants from CrossFit Catalyst and CrossFit Proper. All of the Varsity Athletes put forth a fantastic effort and put up some great numbers. Way to go everyone!
CrossFit Catalyst Scores
View this photo
CrossFit Proper Scores
Today's WOD:
Angry Gorilla Walk - Duck Walk - Bear Crawl - Army Crawl - Long Jump
WOD: 21-18-15-12-9-6-3
Pull-ups
Burpees
Squats
Rest 2:00, Repeat
Lizard Crawl - 20 Dead Bugs - Bear Crawl
Skill: Hang Squat Snatch
10 Hang Squat Snatch
20 KB Deadlifts
30 push-ups
40 sit-ups
50 squats
30 second Handstand Hold
20 KB deadlifts
10 Hang squat Snatch
3 Forward Rolls - Reverse Bear Crawl - Walking lunges - Line Hops - Long Jumps
WOD: 15:00 AMRAP
10 Push Press
100m Sprint
10 Box Jumps
