CrossFit Workout of the Day – Friday 4th June

Performance

WOD

Bench Press

1 x 8 @50%

1 x 6 @65%

1 x 4 @75%

1 x 2 @80%

5 x 2 @85%

18 Minute Time Cap

WOD 2

EMOM18

1. 15 Dumbbell RDL’s
2. 12 Dumbbell Strict Press
3. 15 Dumbbell Bent Over Rows

Extra Work (If Time)

For Time

2000m Row

Fitness

WOD

Bench Press

Build to a heavy 2 reps within 8-10 sets

18 Minute Time Cap

WOD 2

EMOM18

1. 15 Dumbbell RDL’s
2. 12 Dumbbell Strict Press
3. 15 Dumbbell Bent Over Rows

Extra Work (If Time)

For Time

2000m Row

Home

WOD

For Time

50 Odd Object Swings

3 Wall Walks

40 Odd Object Swings

5 Wall Walks

30 Odd Object Swings

7 Wall Walks

20 Odd Object Swings

9 Wall Walks

10 Odd Object Swings

11 Wall Walks