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Tuesday’s WOD - 9/17/2019


Skill:

4x5 pause plate front squat


Strength:

Back Squat

**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

3x4@85%ww

1x4+AMRAP@85%ww


WOD:

3RFT:

400m Run

50 Air Squats

40 Plate AbMat Sit-ups

30 American KBS @53/35


SCALED:

3RFT:

200m Run

30 Air Squats

20 Plate AbMat Sit-ups

10 American KBS


Accessory Work:

Core:

4 Rounds

20sec Hollow Body Hold

15 Strict Leg Raises (hold onto rig)

20sec R/L Side Plank

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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