WODs

CrossFit WOD, September 15, 2020

By September 13, 2020No Comments

Left of Center

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Bench Press (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 5 rounds, perform 3 Bench Press. Increase the weight each round to your comfort level. Use a spotter as needed and record your heaviest 3.

Metcon
Left of Center (AMRAP – Rounds and Reps)
12 Min AMRAP:

15 Burpees
15 Russian KBS
30 Double Unders

Rx = 53/35#
Rx+ = 70/53#

* STIMULUS * Choose a weight you can go unbroken with on the swings. Steady on your burpees. Great workout to mix in some double unders!

Mods –
1.) No push-up burpees
2.) KB weight
3.) 60 Singles

Extra Work