CrossFit WOD for Wednesday 8-23-2017


Aug 22, 2017

Strength/Skill: Work up to a challenging set of both. Bi/Tri work. Metcon: Step in/out on the burpees to catch your breath. This one will bite you if you don’t pace yourself.

Warm Up:
50 DUs/Singles, 40 Banded Pull Downs, 30 Hollow Rock to Supermans, 20 Dive Bombers, 10 Supinated Row

Banded Shoulder x90s each and Pec and calf Stretch x30s each

Strength/Skill- Ascending Weight on each: 
1) Close Grip Bench w/ Pause, 5×5
2) Supinated BB Bent Over Rows, 5×6

METCON- 4 RFT (18 min cap):

  • 12 Pull Ups (L1 Jumping PU +C2B)
  • 15 Box Jumps (24/20)
  • 21 Squats
  • 30 DUs (L1 3x Singles)
  • Rest 1:00


Lateral Raises 2×20
Hammer Curls 2x 

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The Butterfly Pull Up

Compliments of CrossFit

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

-Morihei Ueshiba