16 Sep CrossFit WOD, September 17, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (3 Rounds for reps)
16-14-12
Calorie Row
Strict Handstand Push-Ups
Calorie Row
Strict Handstand Push-Ups
– @8:00 –
16-14-12
Calorie Row
Front Squats (95/65)
– @16:00 –
16-14-12
Calorie Row
Push Press (95/65)
Target time each set: 4-5 minutes
* Time cap each set: 7 minutes
1 minute easy row
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
10-sec handstand hold
**2. Workout Prep**
1 set
8/6 Calorie Row (workout pace)
3 Strict Hand Stand Push Ups
3 Front Squats
3 Push Press