CrossFit WOD for Friday 4-7-2017


Apr 6, 2017

Strenght: Final week of box squats and Cleans Metcon: Keep your breath steady. Use a step in on burpees to help regulate breathing. 

Warm Up-3 Sets, 8 reps each of

Deadlifts, Front Squats, Good Mornings, BR Reverse Lunges, Hang Muscle Cleans 

Mobility – Test squat before and after: Pigeon on a box 1:00 each side


1) Front Box Squat 5×4 @60-70%, every 60s
2) Power Cleans 5×2 @80%, every 90s (reset on every rep-not TnG)

METCON- 9 min Ascending AMRAP of: 

  • 2 Burpee Box Jumps
  • 2 Squat Cleans (115/75) (+135/95)
    **Add 2 reps each round – Score = Total Reps

Strict Pull Up Pyramid 1-2-3-4-5 Reps with breaks between sets
Good Mornings 3×10 with light weight 
Sit Ups and Burpees for the challenge 

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