WOD 4/14 – GYM CLOSING @ 3:00 pm
A. 21:00 EMOM
Min 1 – 2 Back Squat @ 75-90%,
Min 2 – 3/arm Single Arm Ring Row
Min 3 – Rest
*Sets across
B. 7:00 AMRAP
Row 40 calories
then max rounds
40′ bear crawl
12 SA overhead squats @ 45 / 30 / 15
12 box jumps 24 / 20 / 12
*40 Cal row time + Total reps + rounds recorded
Scaling Guide:
– 3 – 6 rounds.
Scale Up: 35/53lb kb, 24/30″ box
Optional ‘Cash Out’:
3 rounds
16 suitcase lunge steps
25 cal row
What is CFA about? Read Coach Wes’s vision here