WOD

Wednesday 4/17

Wednesday 4/17
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Squat Clean
10-9-8-7-6-5-4-3-2-1

*Beg – Focus on staying light / technique
*Adv – Aim to increase weight with each set
*24 minute clock

B. 6 Minute AMRAP
1 Thruster to 1 Burpee over Bar
2 Thrusters to 2 Burpees over Bar
3 Thrusters to 3 Burpees over Bar
etc…

*In Teams of 2
*P1 performs full # of repetitions, then P2
*Score highest completed round + reps

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 25 Minute Partner AMRAP:
30/20 Cal. Ski
50 Push-ups
30/20 Cal. Row
50 Kettlebell Swings
30/20 Cal. Bike
50 TRX Pull Ups
400m KB Farmers Carry

*Partners split reps / calories as they see fit

B. In 5 Minutes Or Less…
20 Burpees Over Partner
30 Synchronized Air Squats
40 Synchronized Jumping Jacks
50 Synchronized Reverse Lunges

*Score time per team

Leave a Comment

Your email address will not be published. Required fields are marked *