WOD 03/09/2024

CROSSFIT CLASS

On the Minute x 12 [6 Sets]:

Minute 1: 4 Back Squats
Minute 2: 2 Front Squats

*Same Weight Across ; 65-75% of 1RM Back Squat

SMOKE ON THE WATER

1 Round:

21 Push Press

21 Front Squats

1,000/900 Meter Row

3 Rounds:

7 Push Press

7 Front Squats
1,000/900 Meter Row

7 Rounds:

3 Push Press

3 Front Squats

Barbell: 45 / 30kg

Time Cap: 18 Minutes

POWERLIFTING CLASS
18:00 Squat
19:00 Panca