Monday, July 10, 2017

CrossFit No Quarter – WOD

DISCIPLINE – doing what needs to be done even when you don’t want to!

Warm-up

Warm-up (No Measure)

800m run

PVC Passes

10 High hang power snatches

10 OHS

Wrist stretch

Half front split

3 rounds

4 squat jumps

8 ring rows

12 mountain climbers

Strength

Front Squat (7×2@85)

EMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

5 wall balls 20/14

2 strict pull-ups (1 bar MU)

10 wall balls

4 SPU (2 BMU)

15 wall balls

6 SPU (3 BMU)

etc.
RAMP UP:

Goblet squats

Ring rows

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