WOD

Thursday 3/21

Thursday 3/21
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 10 Pistol Squats + AMRAP Dips
2nd – DU practice (30 sec)
3rd – Handstand Hold (30 sec)

*Adv – Ring Dips
*Beginners perform a box handstand hold or 1 wall walk

B. 15 Minute AMRAP
2.4.6.8.10…
KB Squat Cleans
Double-unders
Candlestick Burpees (total)

Beginner – 2:1 Single-unders | Regular Burpees
Intermediate – As written
Advanced – Single-arm KB squat cleans | Single-legged candlestick burpees
Advanced + Inverted Burpees

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 Rounds for Time
10 Box Push-ups
15 Slam Balls
20 Weighted Step Ups

*20 Russian Twists EOMOM
*15 minute time cap

B. 5 Rounds for Time
20 Slam Ball Shoulder Squats
15 Hanging Knee Raises
10 Box Dips

*20 Jumping Jacks EOMOM
*15 minute time cap

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