WOD 9.3.14

Main – CrossFit


Coaches Choice


Back Squat (3 EMOM for 5 Minutes)

Front Squat (4 EMOM for 4 Minutes)


10 Minute – Pulls, PP, Squat (AMRAP – Rounds and Reps)

10 Minute AMRAP
5 Strict Pull-ups (no kip for RX)
10 Push Press 115#/75#
15 Air Squats (better be full depth and fully open at the top for RX)

Rounds and Reps
Take the bar from the floor

Cool Down

Spend a few minutes searching for areas of pain witht he foam. Stretch out those shoulders and triceps too.

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