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CrossFit WOD for Tuesday 7/3

back squat 8 sets of 3 reps at 60-70%. Rest 1:00 between sets, then

AMRAP in 6:00
15 front squats, 75/53kg
max muscle-ups

Post max muscle-ups to whiteboard!

HIIT WOD

:40 on/:20 off/for 12:00
– squat jacks
– crossover mountain climber
– jumping lunge jacks
– semicircle mountain climber

:90/:30 for 10:00
3 bear crawl, 30’
9 mb squat thrust + wall chest pass
3 crab walk, 30′
9 mb push press

AMRAP in 8:00
5 bench over and unders
10 ab-rollouts
150 bicycle crunch

Foundation Endurance WOD at 6:30pm – Meet and FCF and we’ll jog to the SU Track as a warmup!

#FoundationEndurance Club is here! Nathan will be running* this series on Tuesdays where we’ll run track workouts (higher intensity, short interval work). On Thursdays we’ll post a workout you can do on the road on your own (lower intensity, generally longer distance/long interval work).

1. Intro to our warmup series
2. 1600m (mile) time trial
3. 400m sprint time trial
4. Post-workout stretch

*GET IT?!

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