11 Aug CrossFit WOD, August 12, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Bench Press (Weight)
5 x 4 @ 80%
Every 2 Minutes
Every 2 Minutes
Workout Prep
Workout Prep**
2 Sets
10 Jumping Air Squats
100m Run
5 Wall Balls (focus on cycling the arms)
– rest 30 seconds between sets –
2 Sets
10 Jumping Air Squats
100m Run
5 Wall Balls (focus on cycling the arms)
– rest 30 seconds between sets –
Metcon
Metcon (Time)
Teams of 2
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *
-into-
3 rounds
10 Alternating Dumbbell Bench (total)
10 Dumbbell Bent over rows
10 Wall Ball Front Squats
20 Plate Hops