WOD 589

Main – CrossFit

If you dying from yesterday – take plenty of time on the warm up and mobility! There isn’t a tremendous amount of work to be done today so make mobility a huge focus!

View Public Whiteboard

A. Warm-Up

3 Slow Rounds

Run 400m

15 Empty Bar OHS

*sub run – one lap around building on side walk

D. Olympic Lifting

D: Clean (1-1-1-1)

Squat Clean 4×4 @70-80%

Drop and reset each rep. Start at 70% and climb only if smooth.

B: Metcon (Time)

For time:

50 Goblet Squats 53/35#

25 Toes to Bar

35 Goblet Squats 53/35#

20 Toes to Bar

20 Goblet Squats 53/35#

15 Toes to Bar

100 Double Under Cash out

*5 burpees for every mess up

(drop and hit burpees right after a mess up)

10am Community WOD

10AM: Coach Mike Special (Time)

50-40-30-20-10

Wall Balls 20#/14#

Sit Ups

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