CrossFit WOD for Friday 9-1-2017


Aug 31, 2017

Strength/Skill: After you warm up, go heavy but comfortable. There is some planning to this one. Metcon: Everyone will finish today, no cap, but that doesn’t mean you get to lollygag; this is a sprint. Repeat from May. 

Warm Up:
21 Cal Row then: 10 X-Band steps each direction, 10 Lateral Squats, 10 Gorilla Squats, 10 Push Ups, 10 Ring Rows

Foam Roll

METCON #1 – Teams of 2: 
Min 0-6) Max Thruster from a Rack, For total load
Min 8-10) Max Burpees in 2:00 For total #

METCON #2 – For Time “Jackie”:

  • 1k Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups


“Stop saying ‘I wish.’ Start saying ‘I will.'”