SHRED CrossFit WOD 1.24.23

For time:

Teams of 2

50 Double Dumbbell Thrusters, 50/35 lbs

50 Double Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

40/32 Echo Bike Calories

35 Double Dumbbell Thrusters, 50/35 lbs

35 Double Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

40/32 Echo Bike Calories

20 Double Dumbbell Thrusters, 50/35 lbs

20 Double Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

40/32 Echo Bike Calories

STIMULUS and GOALS
Stimulus is moderate intensity across entire workout. Athletes should use a dumbbell weight that is challenging but also allows for near constant, sustained effort throughout when it is their turn.

A lot of leg drive and grit in this workout. Athletes should stay a little conservative off the start and begin to push the pace going into the final round.

4 rounds for quality of:

10 L/10 R Kettlebell Sit-ups, pick load

Plank Hold, 30 secs

* Rest 1 min