• Shawn Alfenito

WOD 10/12/2020


Achieve

Part A.

Pause Front Squats:

5x5 @60%, 2 second pause at the bottom


Part B.

4:00 AMRAP:

21 DB Thrusters 50/35

21 Push-ups

Max effort DU’s

Rest 2:00

4:00 AMRAP:

15 DB Thrusters 50/35

15 Push-ups

Max effort HSPU

Rest 2:00

4:00 AMRAP:

9 DB Thrusters 50/35

Push-Ups

Max effort Burpees


Score is total reps from DU’s, HSPU, and Burpees


Fit

Part A.

4 Rounds:

400m Sprint

Rest as long as run takes each round.


Part B.

4:00 AMRAP:

21 KB Swings

21 Push-ups

Max effort DU’s/singles

Rest 2:00

4:00 AMRAP:

15 KB Swings

15 Push-ups

Max effort Goblet Squats

Rest 2:00

4:00 AMRAP:

9 KB swings

Push-Ups

Max effort Burpees

Score is total reps from DU’s, Goblet Squats, and Burpees

98 views

7202 Bishop Rd STE D4, Plano, TX 75024

Tel: 214-490-4140, info@northplanocrossfit.com

(Entrance on Lunsford, corner of Bishop)

©2019 by North Plano Crossfit