Monday, June 19th, 2017

CrossFit No Quarter – WOD

Warm-up

Metcon (No Measure)

Run/row

Banded passes

10 OHS

Half front split x 30sec

Standing forward fold c 30sec

3 rounds

8 hand release push ups

3 rope pulls ups

20 jumping jacks

Strength

Shoulder to Overhead (5RM)

Metcon

Metcon (Time)

21-15-9

Dips (Bench press 185/125)

Pull-ups (3-2-1 Legless rope climbs)
10min CAP

RAMP UP

Push-ups

Ring rows