CrossFit WOD – 4/4/16

Warm-up

Dub Tabata

Side Steps x50

PVC OHS 5 sec pause in bottom x10 (Coach counted)

Weightlifting

Back Squat (80% 5×3 70% xME)

Complete 5×3 @ 80% of your BS max

Drop to 70% on the 6th Set for max reps

Metcon

Metcon (AMRAP – Reps)

Hang Cleans x3

Front Squats x6

9 Min Amrap

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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