CrossFit – Day 23 (After Golf Trip)

Zach was the trainer today. Got to work out with a special friend.

Warm Up:

  • 400 Meter Run
  • Dynamics
  • 10 Squats
  • 7 Pull Ups
  • 5 Leap Frogs
  • 3 Burpees

W.O.D.:  “Quad WOD” Brought to you by Coxswain Andy at Ponce.

4 individual rounds:

  • 500m row
  • Max rep continuous air squats
  • 3 minutes to recover

 

The air squats must be performed without any rest at the top or the

bottom. Any indication of pausing and you are done!

Score each round: Calories burned + Number of squats.

 

Results:

 

64 thoughts on “CrossFit – Day 23 (After Golf Trip)

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