161130


Mike & Monica C.’S son sporting the CrownTown kids shirt. 

WEDNESDAY

STRENGTH

E2MO2M x 4 sets of:
1 Power Clean + 5 Push Jerks

WOD

“Everything, but the Kitchen Sink”
AMRAP in 20 minutes of:
20 Burpees
20 Wall Balls, 20/14
20 Box Jump Overs, 24/20
20 Power Clean, 135/95
20 Push Jerks, 135/95
20 Power Snatch, 135/95

ACCESSORY WORK

A. 4 x max reps of GH Raises
B. 100 Reverse Hypers
C. 3 x 15-25 GHDSU

BASEFIT

WOD

5 minute AMRAP, 2 minutes of Rest x 4 rounds of:
50 Single Unders
10 Pull-ups
25 Double Unders
10 Push-ups

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s