CrossFit WOD, February 21, 2020

WOD for 2.21.20

Warm-up

Warm-up

Workout Of The Day
Warm-up
Bike .7 Miles
10 of each
Sumo Squat
Figure Four
Hip Cross Over
Samson Lunge
Up to Down Dog
Cossack Squat
Speed Skaters
Metcon (Time)
3 Rounds
15/12 Cal. Assault Bike
15 Front Rack Lunges (75/55)
-rest 2:00-
3 Rounds
15/12 Cal. Assault Bike
12 Push Press (95/65)
-rest 2:00-
3 Rounds
15/12 Cal. Assault Bike
9 Thrusters (115/50lbs)

Score is total time including rest. 30:00 Time Cap.

Barbell Weight Options
L2 = 65/45, 75/55. 95,65
L3 = 45/35, 65/45, 75/55

If you Rx Fran and do it in under 7:00 go for the Rx today. If you Rx Fran and take longer than 7:00 drop down in weight. If you don’t Rx Fran pick the level where the 2nd weight is your Fran weight (so if you use 75/55 pick L2)

Coaches Note
I sincerely hate programming Thrusters and Assault Bike together. In my humble opinion it’s lazy programming. A creative genius will figure out how to get the same metabolic result without having to stoop to such simpleton levels. However, occasionally it is necessary for variance and today is that day. It will probably be the only time we do these movements together in 2020.