200m Sandbag run, crossfit, for time, jumping lunges, pull-ups, rounds, sandbag run, sit-ups, weighted vest, wod -

Friday 9.11.20

Strength/Skill - Reverse Lunge

EMOM 1:30 x 6

8 Reps at 60% of 1 rep max


WOD (Workout of the Day) 


5 Rounds

21 Abmat Sit-Ups

15 Pull-Ups

9 Jumping Lunges

200m Sandbag Run 75/50

Performed with a 20lb. Vest

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative


  • Our goal for this workout is to target 12-18 Minutes
  • Score is time

*Scale accordingly if any exercise cannot be performed RX