CrossFit WOD – 10/12/15

Warm-: Metcon (Weight)

EMOM 5

Perform as a Complex

x4 Deadlift

x4 Backsquats

x4 Sot Press

Back Squat (5-5-3-3-3)

Set 1 & 2 @ 75%

Set 3,4, & 5 @ 80%

Work up to your 75% in less than 4 sets after you do 10 reps with just the bar.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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