CrossFit Workout of the Day
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WOD 09.16.19

Strength:

Front squat, 5-5-5-5-5

WOD:

21-15-9 reps for time:

Squat cleans, 135/95lbs

Handstand push-ups

Post loads and times to beyond the whiteboard.

WOD 09.15.19

Strength:

In teams of 3, amrap in 12 minutes:

20y odd object carry, AHAP

WOD:

Amrap in 15 minutes:

3 wall walkers, ( L1 10y handstand walk)

6 elevated feet ring rows

12 barbell step ups, 20 inches, 95/65lbs

Post loads and times to beyond the whiteboard.

WOD 09.14.19

Strength:

Bench Press: 3-3-3-3-3

WOD:

4 rounds, alternating stations every 2 minutes, for reps/cals:

Machine cals

Vs.

3 over the shoulder (d-ball, sandbag or stone), cleans, AHAP

12 abmat sit-ups

Post loads and total reps rounds to beyond the whiteboard.