CrossFit WOD 3/15/2021

Front Squat (5@45% – 5@55% – @65% – 5@75% – 5+@85%)

*Utilize your heavy single from last Monday (3/8/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages.

Metcon (Time)

For Time:

50 cal row

50 db hang C&J

30 cal row

30 db hang C&J

10 cal row

10 db hang C&J

F/M: 35lb/50lb

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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