CROSSFIT

CrossFit Structured – WOD

Back Squat (3 x 10)

Don’t kill yourself on this. 3 good sets of 65-70% effort. It is still a recovery week on squats.

Metcon (Time)

5 Rounds of:

10 Front Squats 115/75

10 Handstand Push-ups

Right into…

3 Rounds of:

20 Pull-ups

20 Wallballs (20, 14lb)

Right into…

1 Round of:

30 Toes to bar

30 Overhead Squats (95, 65lb)

RX+ is Strict HSPU’s and 5 Muscle Ups instead of 20 Pull-Ups.

CAP: 20min.

CROSSFIT

CrossFit  December 29, 2017

CrossFit Structured – WOD

Back Squat (3 x 10)

Don’t kill yourself on this. 3 good sets of 65-70% effort. It is still a recovery week on squats.

Metcon (Time)

5 Rounds of:

10 Front Squats 115/75

10 Handstand Push-ups

Right into…

3 Rounds of:

20 Pull-ups

20 Wallballs (20, 14lb)

Right into…

1 Round of:

30 Toes to bar

30 Overhead Squats (95, 65lb)

RX+ is Strict HSPU’s and 5 Muscle Ups instead of 20 Pull-Ups.

CAP: 20min.