WOD

Monday 4/8

Monday 4/8
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
– 1 Rope Climb + 5-10 Plyo Push-ups
– 10 Deadlifts
– 50m Sprint

*In Groups of 3

B. For Time
400m Run
2 Rope Climbs
15 Deadlifts
2 Rope Climbs
80 Double-unders (2:1)
2 Rope Climbs
15 Deadlifts
2 Rope Climbs
400m Run

*18 Minute Time Cap

Beg – choose weight w/focus on technique
Int – 155/115
Adv – 225/155 – Legless

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A1. 3 Minute AMRAP
250m Row
AMRAP Wall Ball Shots

A2. 3 Minute AMRAP
30 Double DB Snatches
AMRAP DU’s / SU’s

*Repeat the above x 3
*Score Total # of WBS/DU’s

B. 6 Minute AMRAP
2.4.6.8.10…
Push-up Plank Shoulder Taps
Medball Squat Cleans

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