08/21/2020

WOD

Aug 21

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Jog

500m Row

1.2k Bike

2xs:

8 Bootstrappers

8 Tempo Wall Squats

8 Muscle Clean

8 Bent Over Row

4ea Stagger Stance BB Good morning

Workout Prime 1x:

10 Empty Barbell Power Clean

4 Power Clean @ a light load

10 Air Squats

4 Power Clean @ workout weight

3 Strict Pull Ups

200m Hard Run

PERFORMANCE

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

FITNESS

Metcon (No Measure)

6 Rounds OR 30 min cap

20 Air Squat

11 Power Clean (115/85)

7 Body Row/Piked Ring Row

Run 400 meters

Goal: Sub 30 min

Cool Down

Warm-up (No Measure)

Jefferson Curl 2xs:

10 reps unweighted