FRIDAY WOD March 23, 2018

22
Mar

FRIDAY WOD March 23, 2018

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Back Squat x 6 reps
Rest 3 minutes

Please select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
For time:
30/20 Calories of Assault Bike
30 Front Squats (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
For time:
30/20 Calories of Assault Bike
30 Goblet Squats
30 Alternating Reverse Lunges with KB/DB Farmer’s Carry