400m run, amrap, crossfit, run, squat cleans, training, wod, workouts -

Wednesday 9.16.20

Strength/Skill - Chest Blast

EMOM 1:30 x 6


5 Ring Push-Ups

5 Deficit Push-Ups

10 Kettlebell Floor Press

*With 20lb. Vest


WOD (Workout of the Day) 

"Criss Cross"

5 - 4 Minute AMRAPS

400m Run

9 Squat Cleans 115/85

Rest remainder of time till next AMRAP

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 2-2:30 Minutes each round
  • Score is longest time

*Scale accordingly if any exercise cannot be performed RX