Wednesday 8/13 WOD

Main – CrossFit

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WU

Coach’s Choice

SWOD

:20: Deadlift (Lift Exactly Every 2:30 Minutes)

10reps @55%
10reps @65%
6reps @75%
8reps @80%
6reps @85%
4reps @90%

WOD

Metcon (Time)

12-10-8-6-4 Burpee Box-Jump-Overs @24/20″
2-4-6-8-10 Front Squats @135/80#

Road To Crush

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

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