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Crossfit WOD

Wednesday 21/7/21 - Going Under

20th July 2021

CROSSFIT

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

For time:

30 MB squat cleans
15 T2B 
24 MB squat cleans
12 T2B 
18 MB squat cleans
9 T2B 
12 MB squat cleans
6 T2B 
* Time cap 12 mins

FITNESS

Every 5 mins for 6 rounds (or every 6 mins for 5 rounds):

300m (or 200m) Run
20 (or 12) Row calories
10 (or 6) Ski calories
5 Burpee broad jumps

At 35 mins -
1 set of:
1 min max Plank walk ups
1 min Mountain climbers
1 min Side plank lifts (30 seconds each side)

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