WOD 10/12/2022 - CrossFit 718

A2 Air Bike

2 Minutes building intensity every :30 Seconds; Rest :60 Seconds before A

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Bike (Build in pace every 30 seconds)
-into-
3 sets:
30 Single Unders
10 Kettlebell Suitcase Deadlifts (each)
10 Kettlebell Single Arm Up Right Row (each)

2. Workout Prep
3 sets:
10 Double Unders
1 Sandbag Clean (build in weight)
5/4 Calorie Assault Bike

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B Power Clean – 8 Minutes To A Challenging Single

Build up with out missing; Rest as needed

30 Single Unders/
10 Each KB Suitcase Deadlifts (HBD)/
10 KB Single Arm Upright Row

+

3 Rounds of above building intensity slightly each round; Rest :30 Seconds between rounds and 90 Seconds before B2

—

3 RFQ of:
10 Double Unders/
1 Power Clean/
4/5 Calorie Assault Bike

Build intensity each round with round 3 @C3 pace; rest as needed + :90 Seconds before C

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“Sour Gummy Worms”

RX’d=
18 Minute AMRAP of:
75 Double Unders/
10 Power Clean (95/135#)/
25/20 Calorie Assault Bike/
75 Double Unders/

10 Power Clean