Tuesday, July 18, 2017

CrossFit No Quarter – WOD

Surround yourself with those who challenge you, push you, and motivate you.

Warm-up

Warm-up (No Measure)

400m row

PVC Passes

10 Hang power cleans

10 Thrusters

10 Paused split jerks (Trainer led)

Calf stretch

Partner seated straddle

3 rounds

10 sit-ups

10 squat jumps

20 mountain climbers

Strength

Bench Press (5RM)

Metcon

Metcon (AMRAP – Reps)

7min AMRAP

18 push-ups (Strict HSPU)

43 medball sit-ups 20/14 (GHD)

ME Wall balls