Wednesday WOD

Mar 9th, 2016

Comments: 0
Category: WODS

Wednesday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 M Row

4 Min Tabata

Box Jumps

Mobility

Couch

Banded Hip

Cobra To Childs Pose x 5

Metcon (No Measure)

A.Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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