Monday 8/11 WOD

Main – CrossFit

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WU

Coach’s Choice

SWOD

:20: Front Squat (Rx@95+%)

1 Rep Every 2 Minutes for 10 Minutes
(5 Sets of 1)

WOD

:40: Metcon (Time)

500m Row
20 Front-Rack Lunges @115/80#
40 Pull-Ups
20 Front-Rack Lunges @115/80#
80 Double-Unders

Rx Plus: Lunges@135/95# & Chest-2-Bar Pull-Ups

Road To Crush

Metcon (Time)

5 Ground to Overhead @175/110#
10 Ground to Overhead @155/90#
15 Ground to Overhead @135/70#
20 Ground to Overhead @115/50#

Note: Use 1 Barbell and change weights as quick as possible.

**Warm-Up 4-3-2-1 @ prescribed weights building up.

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