Monday WOD
MONDAY CROSSFIT 12/31/18 SPORT: A. Bench Press (Find a 5RM, then AMRAP @ -30%) B. Every 90 seconds, for 12 minutes (8 sets), complete: 6 burpees over the bar 6 push press, 95#/65# 6 front rack lunges, each leg RX+ 135#/95# If you fail to complete any set with adequate rest, wait until the 2 […]
Friday WOD
FRIDAY CROSSFIT 12/28/18 SPORT: A. Front Squat (find today’s heavy set of 6) B. EMOM x 12 minutes even- 1-2 rope climbs odd- :30 for max calories Scoring R1- total calories R2- total rope climbs RX+ legless GRIND: A. Goblet Squat (4 x 6-8 @ 4111) 4 seconds down 1 second pause in bottom 1 […]
