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Fathom CrossFit – CrossFit

WORKOUT OF THE DAY

“PARTNER WES” (Time)

For Time (Teams of 2, 35 min cap):

800m Plate Run (45/25)

Then, 14 Rounds:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20”)

3 Power Cleans (185/135)

Then, 800m Plate Run (45/25)

*run together with one plate, but perform the 14 rounds as a relay

*800m = 2 laps + trash cans and back
– Scaling:

Plate Run: lighter plate or no plate

800m Run: 1000m Row

Strict Pull-Ups: C2B or jumping C2B

Burpee BJ: height

Power Clean: weight, hang clean

– Scoring: time

FATHOM FLEXY

Warm-up (No Measure)

WOD Focus:

1) Wall Clocks: 5/side

2) Quad Smash: 2 min/side

Mobility Program Day 7:

1) Bully Extension Bias w/ Band: 60s/side

2) Barbell Bubo Armpit Smash: 60s/side