Saturday, July 8, 2017

CrossFit No Quarter – WOD

Warm-up

Metcon (4 Rounds for calories)

4 rounds

5min AMRAP

Plate transfer (Partner carry)

Row (Bike)

Sandbag hold

DB hold 75/50

5 SDLHP 53/35+5 goblet squats+5 burpees (15 snatches 95# full/power)

–1min rest
-Rotate every 15 reps

-Score=cal on bike

-plank, bar hang, wall sit