crossfit, death by, death by front squats, front squats, rounds, wod -

Friday 9.18.20

Strength/Skill - Sandbag Ruck

EMOM 3 x 6

200m Sandbag Run 100/50


WOD (Workout of the Day) 

"Death by Front Squats"

1,2,3...Front Squat each minute till you cannot complete the total amount of reps in the minute you are in.

*taken from the rack

60% of 1 RM for weight

Incorporated Energy Systems in WOD:  Phosphagen


  • Our goal for this workout is to target 6-15 round
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX