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.