528 S Americana Blvd, Boise, ID 83702
208.639.0740
basile@verdantfit.com

CrossFit WOD, August 21, 2018

CrossFit WOD, August 21, 2018

180821

Warm-up
3 Rounds
Row 10/8 Calories (increase pace with each set)
6 Single arm KB Press/arm
12 AKBs
Push Press (6 6 6 )
75, 80, 85%
superset with weighted strict pull ups
increase weight on pull ups if possible, scale to most difficult strict movement possible.
Weighted Pull-ups (4 4 4 )
Metcon (Time)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Press 100/70
Burpee over bar