4/16/18 – CrossFit

CrossFit Workout of the Day:

Skill: (5 min)
WOD Movement Review

Strength: (15 min)
Back Squat
60/5 70/5 80/5×3

WOD: (25 min)
– Alt EMOTM for 21 Minutes –
15/12 cal row (or 12/9 Assault bike)
15 wallballs
8/5 strict pull ups

L1: 10/8 row, 10 light wallballs, ring rows
L2: 12/10 row, 10 wallballs 14/10, assisted strict
L3: 20/14
L4: 30/20, strict c2b
Comp: see comp program for movements/times/rounds

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