14 Sep CrossFit WOD, September 15, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Metcon
Metcon (Time)
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
Cap 16 Min
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
Cap 16 Min
Auxillary Work
Bottom-Up Single Arm Standing KB Press
4 sets: 12 reps (each side)
4 sets: 12 reps (each side)
*Rest 1:00-1:30 b/t sets
-into-
5 min amrap:
5 Wall Ball Thrusters
4 Box Step Ups
3 Kip Swings + 3 Kipping Knee Raises
2. Workout Prep
2 sets:
5 Wall Balls
4 Toes to Bar
3 Box Jump Overs (build in height)