CrossFit WOD, August 3, 2020

CrossFit WOD, August 3, 2020

8/3/20
Back to regular schedule with 11:30 and 12:30 class.
MoFlow this week FRIDAY 7:30AM

Weightlifting
Front Squat (Weight)
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Rest 2 Minutes Between Sets

*From the ground
*Add weight each set
*You can squat clean the first rep.

Metcon
Metcon (Time)
5 Rounds:
48′ Double DB Front Rack Walking Lunge (50’s/35’s)
21/15 Cal Row OR 15/12 Cal Bike OR 15/12 Cal Ski Erg
12 Kipping HSPU
9 Deadlifts (225/155)

FRONT RACK LUNGES:
*48′ is 8 Mat lengths
*As long as the weight is in contact with the shoulders, you can hold it however you please. The back knee should touch the ground in the bottom of each rep. The lower body should reach full extension between each step
Alternate legs on every step

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