CrossFit WOD – 6/8/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (5-3-1-1-1-1)

Set 1 – x5 @ 80%

Set 2 – x3 @ 85%

Set 3 – x1 @ 90%

Set 4 x1 @ 95%

Set 5 x1 @ 100-105%

Set 6 x1 @ +105%

Metcon (AMRAP – Reps)

Amrap 12

Cash-in: 100 Dubs

Then

Toes 2 Bar

Burpee Box Jump overs

3-6-9-12-15-18-21……..

Metcon (No Measure)

Extra Work

High Hang Power Clean (Do not move your feet; Ask a coach)

5×3 – Keep the weight light

Additional Metcon

1 mile Run @ 80-85% pace