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workout of the day
[WOD]

wednesday

10/25/2022

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Strength

Back Squat:
​- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Metcon

"Wednesday Addams"
Freedom (RX’d)

2 sets 5:00 Amrap
2-4-6-8-10…
Deadlifts (225/155)
1-2-3-4-5…
Wall Walks
-Rest 3:00 between sets-
** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps**

Independence
2 sets 5:00 Amrap
2-4-6-8-10…
Deadlifts (185/125)
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets

Liberty
2 sets 5:00
Amrap 2-4-6-8-10…
Dumbbell Deadlifts (light)
10-20-30-40-50ft….Bear Crawl
Rest 3:00 between sets
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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  • Home
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    • Fitness Programs
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    • Contact Us
  • Gym News