CrossFit WOD, March 16, 2020

CrossFit WOD, March 16, 2020

WOD for 3.16.20

Warm-up
Warm-up
Pigeon Pose x 2:00 each side
10 Slow Motion Front Squats
10 Slow Motion Back Squats

Strength
Front Squat (3 x 8 @ 70% of 1RM)
We’ve made a change to the programming so that barbells don’t have to be shared during the strenght work

Workout Of The Day
Metcon (Time)
9 Rounds For Time
5 Front Squats @ 185/125 lbs
7 Burpees Over The Bar

If the RX is more than 65% of your 1RM scale to 65% of your 1RM

Social Distancing WOD
Metcon (Distance)
AMRAP x 35
Run for distance*

*Every 5:00 stop & do 35 Burpees

The burpees should take around 2:30. If it’s taking longer scale the reps to something that takes 2:30. Score is the distance you run.

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