Tuesday, June 13, 2017

CrossFit No Quarter – WOD

The real workout starts when you want to stop.

Warm-up

Warm-up (No Measure)

Run/row

PVC Passes

10 Paused OHS

Quad stretch x 30sec

Deep squat to hamstring stretch x 10reps

Hang power clean REVIEW

3 rounds with the bar

8 DL

8 Hang power cleans

8 Front squats

Strength

Back Squat (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

8 hang power cleans 95/65 (155/105)

6 burpees over the bar

4 SDLHP (Bar MU)
RAMP UP

8 Russian KBS

6 Burpees

4 SDLHP

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