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Crossfit WOD

Wednesday 3/8/22 - That wasn't flying.. that was falling with style

2nd August 2022

CROSSFIT

STRENGTH

Every 1:30 for 12 mins, alternating between:
4 Front Squats
8 Dumbbell RDL's

CONDITIONING

As many reps as possible in 15 mins of:
2 Dumbbell Box Step-ups
4 Dumbbell Box Step-ups
6 Dumbbell Box Step-ups...
Continue adding 2 reps each round to each movement until time expires.

FITNESS

For 4 cycles: AMRAP in 7 mins of:
Run, 400 m
30 Burpees
Row, 500 m
Max Cal Assault Bike
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.

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