Friday WOD

FRIDAY CROSSFIT 04/05/19

SPORT:

A. Back Squat (3RM)

B. 5 rounds

21 DB snatch
18 Box jumps
15 HSPU
16 minute cap

GRIND:

A. Lateral Box Step Up 3 x 8 (each side)
http://www.exrx.net/WeightExercises/Quadriceps/BWLateralStepUp.html

Use 2 benches or 20 inch boxes. Add kb or db for increased difficulty. If using 1 box or bench you should complete all 8 on one side before moving on to the other side.

B. 5 rounds

20 sandbag reverse lunges
15/12 calorie Row
10 Pull-ups or Ring rows
16 min cap