CrossFit WOD for Friday 9-15-2017


Sep 14, 2017

Strength/Skill: Speed work = explosiveness Metcon: Choose your own FC weight, but make it challenging. 

Warm Up:
10-8-6-2 of: 
Sumo DL, Gorilla Squats and Pass Throughs

Roll with It then 20 Deadbugs

1) Sumo DL for Speed, 5×4 @65% every 90s
2) Seated Box Jumps, 4×4 every 60s

METCON- “Karen” For Time:

  • 150 Wall Ball Shots

1) Goodmornings 4×8-10
2) Perfect Sit Ups 4×10-12

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Compliments of CrossFit

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