CrossFit Workout of the Day
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WOD 04.10.19

Conditioning:

500m row x3, 2 minutes rest between

WOD:

AMRAP in 15 minutes:

20 one arm DB overhead walking lunges, 50/35lbs

10 box jumps, 24/20 inches

5 muscle ups

Post rounds to beyond the whiteboard.

WOD 04.09.19

Strength:

Sumo deadlift, 5-5-5-5-5

WOD:

3 rounds for time:

600m run

30 burpees

7 deadlifts, 315/205lbs

Post loads and times to beyond the whiteboard.

WOD 04.08.19

Strength:

Pause front squat, 3-3; three second pause

Front squat, 5-5-5

WOD:

“Fran”

21-15-9 reps for time:

Thrusters, 95/65lbs

Pull-ups

Post loads and times to beyond the whiteboard.