3 Key Steps to starting an Effective Daily Routine
July 16, 2018
7.18.18. WOD
July 17, 2018

7.17.18. WOD

Got a friend that’s interested in CrossFit but hesitates due to the barbell? Let them know about Burn. It’s a perfect way to start!

CrossFit, Brownsburg, Indianapolis

CrossFit WOD

1) Medium grip floor press: 5 x 5, adding weight each set. Every 90s
2) “Bicep 21s”: 3 x 7-7-7. Every 90s.


AMRAP 17:00
1 lap run
20 KBS (53/35)
1 lap run
20/15 Push-ups

Rx+: 20/10 weighted vest
L2: 35/26, box push-ups
L1: 26/18 Russian swings, box push-ups


Extra Credit
2 Rounds, AFAP:
75 Banded pushdowns
50 Barbell rows (empty bar)

Burn WOD

12:00 EOMOM:
Run 1 lap
10 Db thrusters


12:00 EOMOM:
Run 1 lap
10 Dumbbell Renegade rows

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