WOD
 | Thu, Aug 17 2023 |  |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230817 | Home WOD 20230817 | Hit the Stimulus |
CrossFit 20230817(Time, Rx2, Rx3) WARM-UP: 200m walk 4 scap push-ups 12 jumping jacks 8 scap pull-ups 4 push-ups 12 jumping jacks 8 strict pull-ups or jump and slow lower SKILL/STRENGTH: Every 2:00 for 5 sets 1-5 strict chest-to-bar pull-ups, strict pull-ups, or strict scaled pull-ups – On the 5th set, perform as many unbroken reps as possible Review Crossovers WOD: 3 rounds for time 10 burpees-to-target (6-inches) 40 double-unders 10 burpees-to-target 30 crossovers Rx2 1:00 double-under attempts, 25 crossovers Rx3 10 burpees, 50 single-unders, 50 speed steps INTENDED STIMULUS 8:00-15:00 Burpees in :45-1:30, double-unders in :30-1:15, crossovers in :30-1:15 STRETCHING: 1:00 scorpion stretch/arm 15 slow calf stretch + raises/leg
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