THIGH-DAY FRIDAY

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)

25:00 CAP

30 Back Squats @50%

50 Push Ups

800m Run

20 Back Squats @60%

50 Push Ups

800m Run

10 Back Squats @70%

50 Push Ups

Accessory

B: Metcon (No Measure)

5 Sets of:

10/10 Single Leg RDL

*rest as needed in-between sets

*work with a slow and controlled tempo

*you choose the weight

THIGH-DAY FRIDAY

Thigh-Day Friday  December 16, 2016

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)

25:00 CAP

30 Back Squats @50%

50 Push Ups

800m Run

20 Back Squats @60%

50 Push Ups

800m Run

10 Back Squats @70%

50 Push Ups

Accessory

B: Metcon (No Measure)

5 Sets of:

10/10 Single Leg RDL

*rest as needed in-between sets

*work with a slow and controlled tempo

*you choose the weight