10.10.16 CrossFit Workout WOD Thornton Northglenn CO

By 10/09/2016 wod

Warm-up (10)

4 Rounds-

8 Burpees

16 Overhead Walking Lunges (45/35)

30 second Squat Hold

A. Skill Work *The theme of today is to work on front rack positioning, use this time to work with light weight

8 Minutes EMOM-

5 Front Squats (45/35)+ 10 second bottom of front squat hold (Add light weight if desired)

B. 18 Minute AMRAP-

20 Goblet Squats (53/35)

20 Single Arm clean and press (KB or Dumbbell)

20 Calorie Row

*Divide class as needed for rowers

Our Partners

  • crossfitjournal
  • tough
  • tough