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04/29/2019

28
Apr

04/29/2019

CFT – WOD

Pre-Training

3 Rounds Not For Time:

Box Support 90/90 Breathing X 6 Breaths

(1 Back Rack Lunge+1 Back Rack Lunge+1 Barbell Squat Hop)x3

8 Russian KB Swing

Weightlifting

Back Squat (6×3)

Maintain the same weight across all sets.

Weight should be heavier than our Back Squats from April 15th.

Rest 2-3 Minute Between Sets.

Metcon

Metcon (Time)

For Time:

500m Row

25 Thrusters 95/65

25 H.S.P.U
8 Minute Time Cap

Our focus is to hit this workout with as much intensity as possible.

Modify thruster weight and h.s.p.u’s in order to allow you to perform these in 1-2 sets.