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Crossfit

The Best Workout In Pompano Beach

June 1, 2018 by arnie

CrossFit WOD, June 1, 2018

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FRIDAY

CrossFit Hardcore Warm-up
Metcon (Weight)
5 MINS
SNATCH PROGRESSION

EMOM FOR 7 MINS

GOAL IS TO INCREASE WEIGHT EVERY RD

RX
2 POWER OR SQ SNATCHES 65/95
2 CTB PULL UPS OR 1 BAR MU

RX+
2 POWER OR SQ SNATCHES 95/135
2 RING MU

REST 2 MINS AFTER EVERY WOD

SCORE= WEIGHT YOU FINISHED YOUR LAST RD

Metcon (Calories)
RUN/ROW
5 MIN CAP
400 MT RUN ,ROW AS MANY CAL AS YOU CAN WITH TIME REMAINING

SCORE= TOTAL CAL

Metcon (AMRAP – Reps)
RUN/HOLLOW ROCKS
5 MIN CAP
400MT RUN . AS MANY HOLLOW ROCKS AS YOU CAN WITH TIME REMAINING

SCORE= TOTAL HOLLOW ROCKS

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