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10.10.16 CrossFit Workout WOD Thornton Northglenn CO

By 10/09/2016No Comments

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

Brian Lee

About Brian Lee

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