CrossFit Workout Of The Day 9/13/2019

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Back Squat (Week 2 of 4)

Complete a few warm up sets, and then in 20 min or less:

70% x 3

80% x 3

90% x max reps

*If you were successful with all percentages from last cycle, add 10lbs to your max if you didn’t pr and use your new pr if you did.


10 Weighted Pushups  or strict ring Dips weighted if possible


For Time (Cap 15):*

50 Russian KBS 70/53

50 Goblet Squats

50 Goblet Lunges

*At the start of the workout, Every time you switch exercises, and every time you break a movement, perform 5 strict pull-ups

**rx+ wear a weight vest