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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, JAN 9TH WOD

Posted: Jan 8, 2019
Categories: WOD
Comments: 0

Warm-up

6 min AMRAP:

12 Cal bike/row

12 light wall balls

6 burpees w/HIGH jump

 

Strength/Skill

12 min EMOM:

Even: 1 front squat

Odd: 3 back squat

-load barbell  @ 82% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

 

Conditioning

20 min AMRAP:

20 wall balls (20/14)

20 KB SDHP (1.5/1)

20 box jumps (24/20)

20 KB push press (1.5/1)

20/14 cal- alt bike/row

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Tags: WOD

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