WOD

Tuesday September 4, 2018

Ryan Fulwider | wod | September 3, 2018| 0 Comments

CrossFit

Strength:
10 Minutes to find a heavy OHS

Followed by:
4min AMRAP
21 Overhead Squats at 95/65
21 Bar Facing Burpees
Max Cal Row in Remaining Time
R: 4min
4min AMRAP
18 Overhead Squats at 115/75
18 Bar Facing Burpees
Max Cal Row in Remaining Time
R: 4min
4min AMRAP
15 Overhead Squats at 135/95
15 Bar Facing Burpees
Max Cal Row in Remaining Time
R: 4min
4min AMRAP
12 Overhead Squats at 155/105
12 Bar Facing Burpees
Max Cal Row in Remaining Time

Rx+: 135/95, 155/105, 185/125, 205/135
Masters RX: 75/55, 95/65, 115/75, 135/95

*Record total Calories completed. The OHS and Burpees are your buy in.

Phoenix Fit

Strength:
EMOM 10
Min 1 – 8 KB Bent over Row (Left)
Min 2 – 8 KB Bent over Row (Right)

Followed by:
For time:
50 single unders
40 Alt DB Snatches
50 single unders
30 Alt DB Snatches
50 single unders
20 Alt DB Snatches
50 single unders
10 Alt DB Snatches

Followed by:
In 2 Minutes, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of four sets.