WODs

CrossFit WOD, August 5, 2019

By August 4, 2019 No Comments
U-Pick’Em Bingo

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (E2M x 5, 2 Reps Increasing)
Every 2 minutes for 10 minutes, perform 2 Overhead Squats off the rack. Increase the weight each round and record your heaviest 2. No tempo!

Metcon
Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Scaling – 1.) 400m Ski/450m Row/1200m Bike 2.) 75/55#/OHS weight/Front Squat

Extra Work
Metcon
3 sets: NFT

250m Row
:30 HS Hold or Plank Hold
10 Back Extensions