CrossFit WOD, August 6, 2018

WOD for 8.6.18

Workout Of The Day

The stimulus (intensity) of this workout should be 18-20 minute workout including the rest. It should be all out max effort work every time .
•On the bike if you are not done by the 10:00 mark scale the work and get off the bike and move onto the burpees.
•If the burpees takes longer than 8 minutes scale the number of reps and move on
•This barbell should not be all that heavy. You should be able to get 5-6 reps in :30. If this is not feasible or it turns in to sets of 1 or 2 than scale the weight.
Metcon (Time)
Working in intervals of :30 max effort and :30 rest complete the following for time (including rest):
1.5 Mile Assault Bike
50 Burpees Over The Bar (laterally)
30 Hang Squat Cleans

Rx+=155/105 lbs
Rx = 115/80 lbs
Fx = 75/55 lbs