CrossFit

In honor of International Women’s Day we will be completing “Dottir.” Make sure to let a special woman in your life know that you appreciate their strength.

Metcon

“Dottir”

For Time

12 Bar Muscle Ups

21 Deadlifts 225/155

9 Bar Muscle Ups

15 Hang Power Cleans

6 Bar Muscle Ups

9 Shoulder to Overhead

Finisher

EMOM x 10 MINUTES

MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)

MIN 2 – 8/8 Single Arm DB Tricep Extension

Spark

Strength

3 RDS

30 Lateral Steps (stepping out and back in)

30 Tap Backs

10 Glute Bridges (2 sec pause @ top)

Then, 2 RDS

16 Goblet Reverse Lunge (8 each)

10 Pistols/Single Leg Squats (5 each)

Metcon

AMRAP x 12 MINUTES 

8 Alt. KB Thrusters (53/35)|(35/26)*

16 Sit-Ups 

*Athlete will press one KB overhead while the other KB stays in the Front Rack. They will then switch to the other arm on the next rep.