CrossFit WOD, September 23, 2022

22 Sep CrossFit WOD, September 23, 2022

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

Friday

Warm-up

3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs

2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpee

Weightlifting

Front Squat + Back Squat (Weight)

3 Front Squats directly into 6 Back Squats
4 Sets @ 75% of your FS

Metcon

Metcon (Time)

10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees

Cap 16 Min