02 Mar CrossFit WOD, March 3, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Deadlift (Weight)
Take 15 Minutes to Build to a heavy single Deadlift.
Workout Prep
Workout Prep**
3 sets
100m Row
2 Sandbag Squats (build in weight each set)
3 sets
100m Row
2 Sandbag Squats (build in weight each set)
Metcon
Metcon (Time)
For Time
500 M Row or 400m Run
15 Sandbag Squats (150/100) or 15 Front Squats (185/125)
500 M Row or 400m Run
12 Sandbag Squats (150/100) or 12 Front Squats (185/125)
500 M Row or 400m Run
9 Sandbag Squats (150/100) or 9 Front Squats (185/125)
500 M Row or 400m Run
15 Sandbag Squats (150/100) or 15 Front Squats (185/125)
500 M Row or 400m Run
12 Sandbag Squats (150/100) or 12 Front Squats (185/125)
500 M Row or 400m Run
9 Sandbag Squats (150/100) or 9 Front Squats (185/125)
30-sec Row (easy pace)
5 Sandbag Squats (lightweight)
10-sec Sandbag Front Hold