WOD (workout of the day) Distinct Crossfit.com


Quicksand(Time)
Start up
3 rds
10 high knees
10 jumping lunge
30 sec couch stretch

2 mins quad roll L/R

Strength Squat 3×3 (refer to your chart)
Then 3×6 front squat @ 60% of bk squat 1rm

W.O.D
5 rounds
(5) suicide
10 jump lunge
30 box jumps 24/20

Cash out
100 knee tap crunch

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