A. Warm Up
400 meter run/row or skip for 3 minutes; followed by: 3 Sets 10 Front rack Box Step Ups (5 each side) 10 walk outs 10 lateral lunges 10 jump squats followed by an empty bar set on your Front Squat Cap this at 20 minutes! Scoring: Not Scored B. Front Squat 8-5-3-1-1-1-1-1 Within 20 minutes: Front Squat
Rest as needed Coach's Notes: around 2 minutes rest through the first few sets. as you get to maximal loads you will need longer up to 4 minutes. C. Row 2,000 meters For Time: In teams of 2
Coach's Notes: Switch every 200 meters. Focus on all out efforts and smooth transitions
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |