The Bod Pod will be back this Saturday at SinCity CrossFit starting at 8am! Also the skin caliper retest will be at 11am! Put your name on the sign up sheet here to reserve your time!
Work Out of the Day
1 rep max thruster
then,
For time:
15 thrusters, 135/85lbs
200m run
20 thrusters, 95/65lbs
400m run
30 thrusters, 65/45lbs
800m run
Post load and time to beyond the whiteboard.
Metcon Workout
“Run Squat”
4 rounds for time of:
400m run
50 air squats
Post time to beyond the whiteboard.
Work Out of the Day Strength Back Squat 20RM Metcon 15min. EMOM: Min. 1) 15/12 Cal Bike/Row Min. 2) 15 TTB Min. 3) 5 Front Squats (from the ground) 185/135
Work Out of the Day Bench Press 3-3-3-3-3, reps Metcon 17min. AMRAP: 1 Rope Climb 5 Burpees 200m Run Post to Wodify.com
Work Out of the Day Back Squat (Week 2 of 4) 70% x 3 80% x 3 90% x max reps Metcon 15min. EMOM: Min. 1) 15/12 Bike/Row Min. 2) Max Sit-ups (Anchored w/Kettlebell) Min. 3) 5 Front Squats (from the ground) 185/135 Post total sit-ups to Wodify ttps://tinyurl.com/sccfsouth
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