7.13.15 – WOD 

  
Athlete: Derek D. 

Monday

CrossFit 

Strength

20RM Front Squat

• add weight from last week, if you were successful 

WOD:

3 rounds for time of:

21 Burpees

15 Toes to Bar 

9 Clean & Jerks, 135/95 pounds 

Optional Accesory Work:

3 x superset of:

1 minute Plank Hold 

15 DB Reverse Flys

100 meter Double KB Farmer Carry 

BaseFit 

WOD:

Every 2 minutes x 5 rounds:

Run 200 meters 

10 Push-ups

10 V-ups

Rest 2 minutes, then:

Every 4 minutes x 3 rounds:

Run 400 meters 

20 Russian KBS 

10 Jumps Over Rogue Block 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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