CrossFit WOD 4/19/21

Warm-up

Hold bottom of Air Squat for 1 minute

2 Rounds

30s Side Plank each side

30s Single Arm Plank each side

30s Rest

Hold bottom of squat with bar on knee 1 minute

Front Squat Technique

Front Squat (3-3-3+)

70%

80%

90%

Add 10# to latest 1RM then use 90% to establish working weights

Metcon (Time)

5 RFT

6 Power Cleans 155/115

12 Burpee Box Jump Overs

30 Double Unders

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