WODs

CrossFit WOD, August 5, 2020

By August 2, 2020No Comments

Come As You Are

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 10, perform 3 Reps increasing your weight each round. Don’t sacrifice form and positions for load. Record your heaviest 3.

Metcon
Come As You Are (AMRAP – Rounds and Reps)
15 Min AMRAP:

400m Run
16 WB Shots 20/14#
20 Hollow Rocks

* STIMULUS * Pace your runs! Break up WB and Hollow rocks early to avoid small sets later in the workout.

Mods –
1.) 450m Row/1200m Bike
2.) WB weight
3.) Leg in rock/Sit-ups

Extra Work