WOD: Wednesday 31/07/2019

*Cross Fit Kids @ 4:15pm*

Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed last time.

Then:

Every 8 mins, for 24 mins (3 sets) for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
10 Front Squats (52.5kg/80kg)
10 Burpee Box Jump-Overs (20″/24″)

crossfit 51.jpg

Post reps, weights and times in the comments

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