bar over burpees, burpees, crossfit, deadlifts, kettlebell swings, rounds, row -

Monday 9.28.20

Strength/Skill - Front Squat

EMOM 1 x 6

3 Front Squats at 80% 1 RM


WOD (Workout of the Day) 

"Case of the Monday's"

5 Rounds

500m Row

9 Deadlifts 185/135

12 Bar over Burpees

15 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Our goal for this workout is to target 15-25 Minutes
  • Score is time

*Scale accordingly if any exercise cannot be performed RX