WOD

WORKOUT OF THE DAY


September 13, 2017CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

Jump, Clap, and Crawl Warm Up (No Measure)

100 double unders

20 clapping push-ups

2 Bear crawls

2 Wall walks

20 Slam balls

Finisher

Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs (24″/20″)

20 Kettlebell Snatches (53/35 lbs)

Run 400 Meters

Core Bonus

Core 13 (No Measure)

2 Sets of:

10 Toes 2 Bar

20 Heavy Standing KB Oblique Crunches

30 Fast Mountain Climbers

40 Russian Twists


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