Friday 8/8 WOD

Main – CrossFit

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WU

Coach’s Choice

SWOD

:20: Back Squat (Rest 2min)

8 @50%
6 @70%
4 @80%
2@90%
AMRAP@85%
**On the AMRAP, do not rest more than 3sec at the top…once you have to rest excessively, your AMRAP is over.

WOD

:45: Metcon (AMRAP – Rounds and Reps)

8min AMRAP
5 Pull-Ups
10 Push Ups
15 Air Squats

Road To Crush

Push Jerk (5 Sets of 5)

Jerk Any Style Off The Rack

Metcon (Time)

25 Air Squats
5 Muscle Ups
20 Air Squats
4 Muscle Ups
15 Air Squats
3 Muscle Ups
10 Air Squats
2 Muscle Ups
5 Air Squats
1 Muscle Up

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