Tuesday's WOD


Skill:

Burpee Box Jumps or Step-ups


4x10 - Alt. Bird Dog


Strength:


Deadlift

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

2x3@80%ww

1x3+AMRAP@90%ww


WOD:


9 min AMRAP:

Buy-in: 400m Sprint / 1..8 Km Bike / 500/400m Row

AMRAP in remaining time:

5 Burpee Box Jumps or Step-ups @24/20”

10 Deadlifts @30-40% / 8-10 UB Reps (155/105)


NOTES: Score Completed Rounds + Reps and record deadlift weight. The burpee box jumps or step-ups will be to full hip extension on top of the box (not over the box).



Accessory Work:


For Time:

10-9-8-7-6-5-4-3-2-1

Wall Balls (20/14) or Goblet Squats (35/26)

Toes to Bar or AbMat Sit-ups


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com