CrossFit WOD, August 28, 2019

27 Aug CrossFit WOD, August 28, 2019

Posted at 20:00h in Work out of the day by admin

08/28/2019

Warm-up

High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then:
2 Rounds of:
1 min Row/Bike
*Change machine each round
5 Power cleans
4 Front squats
3 S2OH
*Add weight each round up to metcon weight

Metcon

Metcon (Distance)

With a partner:
8 Minutes of Rowing for max distance
Rest 2 Min

Metcon (Calories)

8 Minutes of Bike for max calories
Rest 2 Min

Metcon (Distance)

8 Minutes of Max Distance Jog
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

8 Minutes of:
8 Power Cleans (135, 93)
6 Front Squats
4 S20H
*One person works. Split as desired