CrossFit WOD - Workout Of the Day

08-18-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

12 min:

5 baby maker

5 clean

5 front squat

5/5 T-spine twist

5 wall ball

5 box jump

Weightlifting

Clean (2-2-2-1-1-1)

70/70/70/80/90/100%

12 min cap.

Touch and go reps with full return at 70%.

All other reps, controlled drops if needed.

Clean Pull (2×4 @ 110%)

4 min cap.

Front Squat (4×5 @ 85%)

8 min cap.

Metcon

Metcon (Time)

3 RFT – 9 min cap

21 wall ball (20/14)

21 box jump (24/20)

Mobility

Metcon (No Measure)

3 min seated straddle