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03
12
2017

WOD 12.4.17

By admin 0

Workout of the Day 12.4.17

Skill / Strength

“CrossFit Total”

Find a 1RM for each of the lifts in order

Back Squat

Shoulder Press

Deadlift

(25min Time Cap)

MetCon / Work

Level 3

3 rounds for total reps:

1min Max Cal Row

30sec Max Burpees

30sec Max Flutter Kicks

1min Rest

Level 2

3 rounds for total reps:

1min Max Cal Row

30sec Max Burpees

30sec Max Flutter Kicks

1min Rest

Level 1

3 rounds for total reps:

1min Max Cal Row

30sec Max Burpees

30sec Max Flutter Kicks

1min Rest

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author: admin

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