WOD

WORKOUT OF THE DAY


October 13, 2017CrossFit

Announcements

**CHANGE IN HOURS NOTICE** Barbell Club has been moved to 5:00PM on Thursdays effective immediately. Hopefully this shift in schedule will help YOU make it to the most EPIC barbell class in town. See you soon!

Gauntlet CrossFit – CrossFit

Warm-up

“Med Ball Madness” Warm Up (No Measure)

200m run w/med ball

20 wall balls

30 overhead lunges w/med ball

40 Russian twists

Starter

Back Squat

5 sets of:

3 Tempo Back Squat (5 Seconds down, 2 second pause at bottom, 1 second up)

10 Slam Balls

Finisher

Metcon (Time)

5 sets of:

In teams of 2, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Balls (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs (24″/20″)

Core Bonus

Core 24 (No Measure)

4 Sets of:

Max Effort Toes 2 Bar

Max Effort L-Sit Hold

40 Bench Bicycles


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