WOD
Here you will find the real time workouts each day! If you would like to sign up for a class please call 563-556-6496.
CrossFit – Fri, Apr 18
General Warm-up
AMRAP 7 Minutes
100m Run
8 Step Ups
8 Ring Rows
4 Burpees
9 Rounds for time (Time)
3 Muscle Ups
300m Run
9 Single Dumbbell Box Step Ups 50/35lbs to 24/20″
Squat Snatch (“Squat Snatch – Positional
Mid Thigh Hang Squat Snatch w/ Pause in catch
3×3 @ 60-70%
At Knee Hang Squat Snatch w/ Pause in catch
3×2 @ 70-80%
Mid Shin Hang Squat Snatch w/Pause in catch
3×1 @ 80-90%
Bike Between Sets as needed to Flush
Position)
EXTRA CREDIT