THURSDAY

CrossFit Structured – WOD

Metcon

Metcon (No Measure)

EMOM x 4min.

15/12 Cal Row

1min. Rest

EMOM x 4min.

200m Sprint

EMOM x 10min.

Odd: 14 Lateral KB Squats

Even: Max Push-Ups in 40sec.

For Time: (Time CAP: 10min.)

50 barbell front squats

40 russian kb swings

30 pull-ups

20 burpees

200 meter run

(RX+ add 10 heavy dballs here)

*2min. REST after each section*

THURSDAY

Thursday  September 27, 2017

CrossFit Structured – WOD

Metcon

Metcon (No Measure)

EMOM x 4min.

15/12 Cal Row

1min. Rest

EMOM x 4min.

200m Sprint

EMOM x 10min.

Odd: 14 Lateral KB Squats

Even: Max Push-Ups in 40sec.

For Time: (Time CAP: 10min.)

50 barbell front squats

40 russian kb swings

30 pull-ups

20 burpees

200 meter run

(RX+ add 10 heavy dballs here)

*2min. REST after each section*