CrossFit WOD, August 16, 2021
08.16.2021
Warm-up
Back Squat (4-3-2-1-1)
4@75%
3@80%
2@85%
1@90%
1@95%
3@80%
2@85%
1@90%
1@95%
Metcon (AMRAP – Rounds and Reps)
4 mins
24 KB Goblet Alt Lunge
24 Burpee Box Jump
Then Max Cal Row
Rest 2 Min
Metcon (AMRAP – Rounds and Reps)
4 mins
24 KB Goblet Squat
24 Box Jump Overs
Then Max Cal Row
Rest 2 Min
Metcon (AMRAP – Rounds and Reps)
4 mins
24 Russian KB Swings
24 KB Box Step Ups
Then Max Cal Row
1.5/1 Pood
6 Single KB RDL (L)
6 Single KB RDL (R)
6 KB Goblet Lunge
6 KB Row (L)
6 KB Row (R)
30 Sec Plank
Then w/ empty Barbell
2X
8 Goodmorning
8 Pause squat