CrossFit WOD for Friday 3-31-2017


Mar 30, 2017

Strength: Sets should be fast. Move straight to power cleans. Metcon: Push the pace. Weights should be light enough for TnG in big sets.

Warm Up

200m Run then 10 of each: squats, push ups, sit ups, pull ups, burpees, lunges…or whatever Coach Ryan wants to do.


2 Sets: 8 Single Leg Pause Hip Bridges, each leg Push Ups, 10 Gorilla Squats, 10 X-Band Walks each direction


  1. Front Box Squats – 5×5 @ 55-65% every 60s
  2. Power Clean – 5×3 @ 75% every 90s

METCON- 2 RFT – 10 min Cap

  • 25 Power Cleans (95/65)(+115/75)
  • 25 Bar Facing Burpees

3x 15 GHD Back Extension or Supermans x 20

“If we did all the things we are capable of doing, we would literally astound ourselves.”- Thomas Edison