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23
Feb

160224 Wednesday’s WOD

run-the-day

The CrossFit Open Workout 16.1 will be announced Thursday night at 7:00 PM CT.  Are you excited?

Register Today!

 

Warm-up  500m Row or 2 minutes on the Airdyne then 3 rounds of:

  • 15 PVC Pass throughs
  • 50′ Bear crawl (TV to back wall)
  • 3 WWU’s
  • 10 Goblet squats w 3 second hold at bottom
  • 10 Ring Rows

I. Back Squat/Front Squat Combo – Every 2:30 for 3 sets @ 60% of BS

  • 9 x BS
  • 5 x FS

After BS rerack and go straight to FS.

II. 4 Rounds for Time  16 minute cap

  • 15 x C2B Pull-ups
  • 12 x Thrusters  95/65/45
  • 9 x Burpee Box Jumps  24/20/16

Rest 1 minute between rounds

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