top of page
Search

Saturday October 22, 2022

WOD:


Every 4 mins for 20:00:

15 cal row (or 10 cal bike/15 cal ski/run 1 lap)

12 Front Squats (65/95)

9 bar facing burpees



Workout description:

Every 4:00 you'll start a new round of this which means the goal is to get some rest! You'll complete 15 cal row (or other cardio substitution), 12 front squats (should be unbroken so modify weight accordingly), 9 bar facing burpees, then rest until the 4 minute mark. If the clock starts to catch you, drop reps to 12-9-6. If clock still catches you, then it will just turn into a 20:00 amrap at 12-9-6 reps with no rest between rounds. Try to move FAST so you get some rest!

 
 
 

Recent Posts

See All
Thursday, June 19, 2025

PLEASE PARK NEXT DOOR - NEW LOT!!! No evening classes today- sorry for any inconvenience. Warm up 3 Rounds of 1 min cardio 1 min bar...

 
 
 
Wednesday, June 18, 2025

Warm up  4 mins Cardio Abstractor 3 mins stretch 2 mins tossing med ball w/ partner PVC OH Squats Progression then, 4x8’s WOD 1 6 Rounds...

 
 
 

Commentaires


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page