assault bike, carve engine, crossfit, deadlifts, kettlebell burpees, rounds, wod -

Friday 10.9.20

Strength/Skill - Clean and Jerk Complex

EMOM 1:30 x 6

7,6,5,3,2,1 Build to a Heavy 1 RM


WOD (Workout of the Day) 

"Boom Sauce"

4 Rounds

9 Double KB Burpees 53/35

15 Calorie Assault Bike

21 Deadlifts 155/115

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative


  • Our goal for this workout is to target 10-15 minutes
  • Score is time

*Scale accordingly if any exercise cannot be performed RX