Freaky Friday

Posted: 3rd August 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Front Squat (3, 3, 3, 3, 3)

Every 3 minutes, for 15 minutes (5 sets):

Front Squat x 3 reps @ 85% or more of 1-RM

We last tested 1-RM Front Squat on July 10, 2018.

Metcon

E10M for 20 (2 sets): Row/WB (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets), for times:

Row 1000/850 Meters

50 Wall Ball Shots (20/14 lbs)

Buy-Out

Metcon (No Measure)

3 sets each:

Front Squat or Goblet Squat x 6 reps @ 32X1

Kettlebell Windmill (Left) x 6 reps @ 4111

Kettlebell Windmill (Right) x 6 reps @ 4111

Side Plank (Left) x 45 seconds

Side Plank (Right) x 45 seconds

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