CrossFit Workout of the Day – Friday 21st May

Performance

WOD 1

Back Squat

1 x 6 @65%

1 x 6 @75%

1 x 3 @85%

2 x 2 @90%

WOD 2

EMOM20

1. 10/7 HSPU
2. 15 Cals
3. 15 Wall Balls @9/6
4. 3 BMU

Fitness

WOD 1

Back Squat

1 x 6 @65%

1 x 6 @75%

1 x 3 @85%

2 x 2 @90%

WOD 2

EMOM20

1. 15/10 Military Push Ups
2. 15 Cals
3. 15 Wall Balls @7/5
4. 9 Chin Ups/Bicep Hammer Curls

Note: If you are doing the hammer curls it will be 9 reps each arm.

Home

WOD

EMOM20

1. 5 Wall Walks
2. 10 Split Squats (Each Leg)
3. 15 Thrusters
4. 18 Bicep Curls

Note: Use an odd object for the thrusters and bicep curls.