CrossFit WOD for Monday 8-21-2017


Aug 20, 2017

Strength/Skill: No split grip. Must be done with hands over the bar.  Metcon: Step in/out on the burpees to catch your breath. This one will bite you if you don’t pace yourself.

Warm Up:
200m Run, 10 of each: Side Squats, X-Band Walks, Sit Ups, Push Ups, Lunges

Pigeon on a box or banded Pigeon

1) Deadlift, 3RM, Rest 2-3mins between attempts

METCON- For Time 10-1:

  • Squat Cleans (L1 75/55 RX 95/65 +115/75)
  • Burpees


Banded Crunch on knees x50
Abs with Plate Switch x30
Foam Roll Hammies

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Compliments of CrossFit

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

-Morihei Ueshiba