CrossFit WOD, May 6, 2019


Workout Of The Day
Front Squat (5 x 1 @ 85% of 1RM)
Black Jack of Burpees and KBS Swings (AMRAP – Reps)
Black Jack of Burpees and KB Swings [Rx=24/16kg]

A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the 2 movements reps will always equal 21. So you will do 20 Burpees and 1 KB Swing. Then 19 Burpees and 2 KB Swings. So on and so forth.

There is a 20 minute cap on this workout.