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WOD 9/7/12

Take about 5-7 minutes to warm up to 90% then:

EMOM for 7 minutes:

2 Back Squats @ 90%


3 rounds for time of:

7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400m



This looks like it could be a fun CrossFit Competition!


Still having problems with your Overhead position? Toes going out too far on squats? Whatever your issue, go to and search for the issue and watch the video on how to begin correcting the problem! It’s usually not a one time fix and you’ll need to do the drills over and over to improve mobility.

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Showing 6 comments
  • Danielle H

    This looks to be a killer heavy WOD today=eat more fat…er bacon!

  • Stephanie

    Not sure what EMOM is buuuuut, I will be dropping in to find out!

  • Clint

    Every minute on the minute…..deceivingly difficult

  • Greg

    Every minute on the minute was a killer!! 16:32 for the workout 135# and 55#

  • JeremyWF

    I did RX it, but only because I thought the Scott this morning was a different Scott. It was fun though. I am glad there was some running in there to break it up.

  • Kara R

    I actually didn’t mind the EMOM (143#)
    But the wod KILLED me! 16:25 (78#, 35#)

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