CrossFit Workout Of The Day 3/12/2019

By: 0

CrossFit:

20 minutes

STRONG

Bench Cycle Week 7: 5 x 5 x 75%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on LM retest***

14 Min Alternating EMOM:

M1) 22 Single Arm Russian KBS (Switch at 11)

M2) 12 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

Then:

For Time (Cap15):

sx:

7rft:

15 Goblet Squats

150 Single-unders

rx:

7RFT:

5 Front Squats 95/65

30 Double-unders

5 Overhead Squats 95/65

30 Double-unders

QuickFit: