22 Aug CrossFit WOD, August 23, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Aug 23
Warm Up
<p>3 min Assault Bike<br />(:30 sec easy, :20 sec mod, :10 sec fast x 3)<br />-into-<br />6 min armap:<br />3 Dumbbell Deadlifts<br />3 Dumbbell Hang Snatches <br />3 Devils Press<br />5 inch worms</p><p> </p>
Weightlifting
Front Squat (Front Squat x 3
Rack and right into
Back Squat x 6
@ 50% of your FS )
Rack and right into
Back Squat x 6
@ 50% of your FS )
Warm Up
<p>2 sets:<br />5/4 Calorie Bike<br />2 Devils Press</p>
Metcon (3 Rounds for reps)
<p>6 sets (Every 4:00)<br />21/16 Calorie Assault Bike (Or 16/12 Calorie Echo Bike)<br />9 Devil Press (50s/35s)</p>