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WODs

CrossFit WOD, August 30, 2017

By August 29, 2017No Comments
Hideaway

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (3,3,3,3,3)
In 15 minutes, perform 5 sets of 3 Front Squats. Increase the weight each set, take rest between sets and record your heaviest 3.

Metcon
Hideaway (Time)
For time: 8 Min Cap

21-15-9
Thrusters 95/65# Rx+/ 75/55# Rx
Burpee Over the Bar

Scale accordingly to stay under the cap!
Scaling – Thruster weight, No push-up burpee

Extra Work