CrossFit Workout of the Day - New Species CrossFit

WOD 09.21.20

Strength:

Front squat, 2-2-2-2-2

WOD:

2020 CrossFit Games Event 1 – Friendly Fran

Friendly Fran

rounds for time of:

Thrusters, 115/85 lbs

Chest-to-bar Pull-ups

Post loads and times to beyond the whiteboard.

Strength:

Dumbbell bench press, 50’s/35’s, max reps x3, 3 minutes rest between

Superset with ring rows, max reps x3

WOD:

Every 2 minutes for 16 minutes:

6 Dumbbell power cleans, 50’s/35’s

12/9 machine calories

Post reps to beyond the whiteboard.

Welcome baby Jane! Congrats John and Tyne!!!

Buy in/cash out:

100 hollow rocks

WOD:

3 rounds for time:

15 hang squat cleans, 135/95lbs

600m run

Post times to beyond the whiteboard.