WORKOUT OF THE DAY

Today’s WOD

Squats and Burpees!!
Strength
Tempo Back Squats (Weight)
Tempo Back Squats
18 mins of each (Total 36 mins)
Tempo Back Squat:
5s eccentric Back Squats: 3 reps at the following %'s: 70/74/76/78-80% of 3RM Back Squat.
Paused Front Squat (Weight)
18 mins to complete:
Pause Front Squat:
3s Pause Front Squats: 3 reps at the following %'s: 70/74/76/78-80% of 3RM Front Squat.
Metcon
Metcon (Time)
3 Rounds for time, 8 min cap:
15 OH Squats 45/30kg
12 Bar Facing Burpees

RX+ 50/35kg

three flow merchandise

Rep the box with your favourite designs!

 WHO WE ARE 

YOU ARE OUR PRIORITY AND EVERYONE IS EQUAL.

ACKNOWLEDGEMENT TO COUNTRY – We acknowledge the Traditional Custodians of the ACT, the Ngunnawal people. We acknowledge and respect their continuing culture and the contribution they make to the life of this city and this region.

©2021 CROSSFIT THREEFLOW, ALL RIGHTS RESERVED