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Crossfit

The Best Workout In Pompano Beach

February 4, 2019 by arnie

CrossFit WOD, February 4, 2019

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MONDAY

Warm-up
COMPLEX (2+2+1)
SPEND 15 MIN
2 CLEAN PULL + 2 HANG POWER CLEAN + 1 FRONT SQUAT
BUILD TO A CHALLENGING COMPLEX AND PERFORM 4 SETS AT THAT WEIGHT.
Metcon (AMRAP – Reps)
4 MIN CAP X 4 (1 MIN REST IN BETWEEN)
20 THRUSTERS 65/95
200 MT RUN
AS MANY DECK SQUATS WITH TIME REMAINING

rest 1 min after each rd

SCORE = TOTAL OF DECK SQUATS

RX+85/115

SCALE AS NEEDED! THE GOAL IS TO STAY CONSISTENT AND FINISH ALL 4 ROUNDS UNDER THE CAP !

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