WODs

CrossFit WOD, February 8, 2019

By February 7, 2019 No Comments
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Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (3 AHAP)
In 15 minutes, build to your heaviest 3 Front Squats. Increase the weight each set, take rest between attempts and record your heaviest 3.

Metcon
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5 Rounds for time: 15 Min Cap

10 DB Front Rack Step-out Lunge
100m DB Farmers Carry
10 Shuttle Runs

Rx = 35/20#
Rx+ = 50/35#

* Using a pair of DB
Scaling – 1.) DB weight 2.) 300m Bike

Extra Work
Metcon
50 Push-ups
100 Air Squats

Accumulate throughout the day.