SATURDAY

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Weight)

For 14 minutes, every 2 minutes perform:

4 Front Squats

+

2/2 Front Rack Lunges

+

4 Front Squats

(Heavy as possible)

B: Metcon (AMRAP – Reps)

12 min AMRAP of:

30 DU

30 Sit Ups

30 Air Squats

30 Ball Slams 30/20

SATURDAY

Saturday  February 25, 2017

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Weight)

For 14 minutes, every 2 minutes perform:

4 Front Squats

+

2/2 Front Rack Lunges

+

4 Front Squats

(Heavy as possible)

B: Metcon (AMRAP – Reps)

12 min AMRAP of:

30 DU

30 Sit Ups

30 Air Squats

30 Ball Slams 30/20