WOD 6.3.14

Main – CrossFit

Warm-up

Coaches Choice

Plus – Hollow Rock, 10 Turkish Get-ups

Weightlifting

Front Squat (5RM in 10minutes)

Front Squat (2 X 5 @ 90% of 5RM)

Metcon

20 Minute Front Squats and Pull-ups (AMRAP – Reps)

20 Minute Interval –
Even minutes 6 Front Squats (95/65)
Odd Minutes 5 Pull-ups

Record total reps, only is different if you fall off the pace. Pick a load that keeps you at the pace.
RX + = 115#/85# and chest to bar

Take the bar from the floor for all REPS. No RACKS. Review CLEAN technique.

Cash Out

Within 2 minutes of WOD – Use your Barbell from the WOD and Perform as Many Overhead Lunges as possible in 1 minute.

Cool Down

Coaches Choice

Leave a Reply

*

captcha

Please enter the CAPTCHA text