assault bike, box jumps, carve engine, chest to bar, crossfit, functional fitness -

Wednesday 12.16.20

Strength - Box Back Squats
EMOM 1:30x6 - 24" Box
6 reps each round increasing load each set


WOD (Workout of the Day) 


5 - 3 Min Rounds

21 Chest to Bar

Max Box Jumps 30"

Rest 3 Minutes

Repeat again alternating between Max BJ and Max Bike Calories

Incorporated Energy Systems in WOD:  Glycolytic


  • Our goal for this workout is to target 45-60 Calories on Bike and 100-140 on Box Jumps

*Scale accordingly if any exercise cannot be performed RX