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Wyk

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Workout

CrossFit - Fri, Sep 20

Warm up

Metcon (No Measure)

2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Abmat sit-ups
:20 up-downs
:20 jumping squats

WOD

Light WYK (No Measure)

    5 Rounds for Time
    10 Front Squats (135/95 lb)
    5 Rope Climbs (15 ft)
    400 meter Run (45/35 lb plate)

*may be done solo or do 16 squats 6 Rope climbs and split run 50/50

Wyk (Time)

5 Rounds for Time
5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)

To learn more about Wyk click here

Finisher

Metcon (No Measure)

Foam Roll x 5:00

Want to see some of these movements in action? Check out our .