WOD

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Workout of the Day 6/3/2015 – Wednesday

CrossFit

Strength.
Back Squat 4 x 7 @ 70%

Met-Con.
3 Rounds – AMRAP 1:
Wall Balls (16#/14#)

Rest 1 minute between each 1 minute round. Score each minute’s reps and total reps.

Met-Con.
2 Rounds – AMRAP 4:
3 Muscle-Ups
6 Push Press (135#/95#)

Rest 2 minutes and repeat. Score reps of each 4 minute round and total. Begin each 4 minute round with the muscle-ups (don’t continue where you left off).

CrossFit 101

Strength.
Shoulder Press 5 x 5

Met-Con.
3 Rounds:
(500m/250m) Row
(25/15) Burpees Over Erg

Rest 2 minutes after each round.