WOD

Monday 4/15

Monday 4/15
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Pausing Front Squat + Split Jerk
5 Sets, resting as needed between:
1 Pausing Front Squat (5s in bottom)
1 Split Jerk

*Increase weight as technique remains
*15 minute clock

B. 15 Minute AMRAP
20 Dumbbell Lunges
30 Wall Ball Shots
40 Double-unders

*Score total reps

Beg – 25/15lb | 14/10lb | 60 S-U
Int – 35/25 | 16/12lb | 20 D-U
Adv – 55/35 | 20/14lb | 40 D-U

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 4 Minute AMRAP
5 Burpees
10 Medball Cleans

REST 90 SEC

B. 4 Minute AMRAP
50 SU / 25 DU
12 DB Snatch

*Repeat the above x 3

C. 4 Minute TABATA
– Hollow Snaps / Rocks
– Plank Push-ups

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