CrossFit Phos, CrossFit Phos West – WOD

Competition Day (No Measure)

Use today to apply all the practice you’ve been putting towards improving your skills and test yourself! Dial up the intensity, push each other, and see if you can personally improve in time, weight, skill, or score.
Use the METCON to maximize intensity today! Nothing Fancy, just some good grunt work and heavy weight!

Warm-up

Warm-up (No Measure)

Row, Bike, or Jog 2-3 mins

2x:

10 Reverse Burpees

16 Alternating Kneeling KB Press

:20 Ring Support Hold

:20 Goblet Squat Duck Walk

Weightlifting

Metcon (No Measure)

Every :90, For 13:30 (3 sets) complete:

Station 1: 75% Bodyweight Reverse Walking Sled Drag (down and back)

Station 2: 16 SA Bent Over KB Rows (8 ea side)

Station 3: 6-8 Burpees to Donkey Kick

Performance

Station 1: Bodyweight Reverse Walking Sled Drag (down and back)

Station 2: 16 Single Arm Ring Rows (8 ea side)

Station 3: 6-8 Burpee to Handstand Tuck & Press

Lifestyle

LS: Metcon (Time)

5-10-15 Reps for Time:

Back Squats 165/115

Box Jumps or Step Ups 24″

*Bar can be taken from rack

Performance

P: Metcon (Time)

5-10-15 Reps for Time:

Back Squats 225/155

Box Jumps 30”
Bar must be taken from floor