HOME WOD – Week 4, Day 5

WOD – Week 4, Day 5

Posted in Training

Dynamic Effort: 3 reps (Every: 45 seconds for a total of 8 rounds): Bench Press ( 50-65% of your maximum weight from Monday’s workout)

Rest 5 – 10 minutes

Metabolic Conditioning: (As many rounds as possible in 15:00)
- 100 feet Overhead Walking Lunges  – 25lbs plate for men / 10 lbs plate for women
- 10 Kettlebell Swings 2 men / 1.5 women – pood
- 20 Push ups

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.


Thank God it's a rest day. #cmcombine #restday #crossfit #fitfam #helpmeimsore

elite_conditioning @latinwonderwoman
About 15 hours ago
latinwonderwoman @elite_conditioning I am😫
About 15 hours ago
jenstopka @gld71486 Bahahaha
About 15 hours ago
christianaalmont Hahah @taylerdawn3113
About 15 hours ago
freeflyingmadi @egyptiantacos
About 14 hours ago

It's CMC R.E.D. Friday. Keep climbing. #cmcredfriday #cmcombine #supportourtroops #patrioticathletes

kimwilsonnnn @strongfigure
About 16 hours ago

#TBT Great shot of the @eboost team from Brooklyn's 2013 race. #cmcombine #eboost #feelgreatdomore #teammates #ocr #crossfit #patrioticathletes