Warm Up
Coaches Choice
Skill
Front Squat (5@50,3@60,3@70,3@80,3+@90)
After each set, rest 30 secs and then perform
Strict Ring Dips (5,3,3,3,3+)
*add weight, if necessary
Metcon
5 rnds:
5 Shoulder to Ocerhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (No Step-ups)
If this looks somewhat familiar it is because this is a modified version of the CrossFit Open WOD 13.2 (that was AMRAP 10). This is an all out sprint, so for many of you, your goal should be a time under 5 minutes.
No comments:
Post a Comment