WOD

WORKOUT OF THE DAY


June 19, 2017CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

Front Rack Warm-Up (No Measure)

400m Run/500m Row/25 Cal Bike

20 KB Push Press (each arm)

1 minute Banded Front Rack Stretch

2 minute Squat Hold

Starter

Power Clean

4 sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

3 Weighted Pull-ups

Weighted Pull-ups

Finisher

Metcon (AMRAP – Reps)

For max reps/calories:

2 Minutes of Assault Bike (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of KB Swings (53/35 lbs)

Core Bonus

Core 20 (No Measure)

50-40-30-20-10

KB Side Crunches

Ab Mat Sit-Ups


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