CrossFit WOD, March 24, 2025

CrossFit – Mon, Mar 24

Warm-up

Warm up

Hip Halo Warm-Up
-into-
3 Rounds
10 Cossack Squats
10 Banded Good Mornings
5 Back Squats (empty bar-build in weight)

SWOD

Back Squat (Weight)

10:00 Running Clock

20 Rep Back Squat at 50-60% of 1RM

*aim to start your 20-rep around the 7:00 mark

WOD

Metcon (Time)

Every 3:00 (4 sets)
12 Toes to Bar
16 Box Jump Overs (24/20)
12 Toes to Bar

*Score is slowest set
*Time cap each round – 2:30

April 25, 2025

April 24, 2025

April 23, 2025

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