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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, MAR 1ST WOD

Posted: Feb 28, 2019
Categories: WOD
Comments: 0

Warm-up 
4 rounds:
8 kip swings on bar or rings
8 down dog to pushup
8 alt. side lunges
2 squat cleans (increasing weight ea round)

Conditioning 
19.2 -- see score cards for scaling/age variations. 
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans.(275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205)

 

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