amrap, assault bike, crossfit, deadlift, toes to bar, training, wod, workouts -

Monday 6.29.20

Warm-up Prep (10-15 Minutes)

3 Rounds

1 Minute Bike

10 Abmat Sit-ups

10 Empty Bar Deadlifts

10 Each side Quad to hamstring toe touch


Strength/Skill - Power Cleans

EMOM 2:00 x 6 Rounds 

4 Reps at 75% of 1 RM


WOD (Workout of the Day) 



25 Calorie Bike

12 Toes to Bar

8 Deadlifts 205/155


Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen


  • Our goal for this workout is to target 4-8 Rounds 
  • This will mainly be a bike workout, pace yourself accordingly on the bike in order to rip through the other two exercises unbroken.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX