Friday 8/1 WOD

Main – CrossFit

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WU

Coach’s Choice

SWOD

Metcon (Distance)

In Teams of 2:
2min AMRAP of Sled Push @180#

WOD

Metcon (AMRAP – Reps)

In Teams of 2:
A. Partner 1 Runs 200m while Partner B AMRAP Backsquat @45/30#
Then Switch…

B. Partner 1 Runs 200m while Partner B AMRAP Thrusters @45/30#
Then Switch…

C. Partner 1 Runs 200m while Partner B AMRAP Burpees
Then Switch…

Road To Crush

Back Squat (Rest 2min)

8 @50%
6 @65%
4 @75%
2@85%
AMRAP@85%
**On the AMRAP, do not rest more than 3sec at the top…once you have to rest excessively, your AMRAP is over.

Snatch Complex (5 Sets of 5)

Snatch + Hang Snatch @115/75#
10 Wall Balls Between Sets
1min Rest

Metcon (No Measure)

3 Sets, not for time:
3-8 Muscle Ups
45-60 L-Sit On the Rings
2 Leg Less Rope Climbs

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