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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, NOV 26TH WOD

Posted: Nov 25, 2018
Categories: WOD
Comments: 0

Warm-up

6 min AMRAP w/light wallball:

10 wall balls

10 russian twists

Burpee broad jump 1 length

Strength/Skill

12 min EMOM
1 hang squat clean + 1 push jerk @60-65%, work up AHAP

Conditioning:

On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral bar-over burpees

On the 4:00… 
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00 to 12:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

*Score is if you complete the work or not. So...scale weight appropriately to complete the work in each 4min block. Rest remaining time if finish early. Move onto next block even if failed to complete work from first block.

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Tags: WOD

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