WOD: Tuesday, September 3rd, 2024

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Make-Up Day (17 Minutes) 

  • Establish a new 1 Rep max

*Retest either the back squat, clean, or jerk from last week

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Workout: For Time 

CrossFit Games WOD “Dickies Triplet”

5 Rounds 

  • 200 Meter Run 
  • 12 Toes to Bar 
  • 12 Alt DB Snatches (50/35) 

*CRX: 12 Alt DB Snatches (70/50) 

*GamesRX: 8 Alt DB Snatches (100/70) 

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Core: 4 Rounds 

  • 15 Ab-Wheels
  • 30 Plate Twists (25/15)