CrossFit WOD 8/24/19

Warm-up

Pizza Boy

Metcon (5 Rounds for time)

Hang Squat Clean x30

Dips x50

Rest 2 minutes

5RFT
*Split reps evenly.

**Hang cleans should be of confident weight.

***Aim for 5-7m Rounds.

****Rings or Boxs for dips. Scale appropriately to maintain 5+ reps per attempt.

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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