Friday, August 11, 2017

CrossFit No Quarter – WOD

Good nutrition = Results.

Warm-up

Warm-up (No Measure)

Run 400/ row 500

PVC Passes

10 Hang power cleans

10 Front squats

10 Push presses

Prayer stretch

Partner seated forward fold

3 rounds

20 second HS hold

7 HR push ups

12 air squats

Strength

Bench Press (3RM)

Metcon

Metcon (Time)

21-15-9

Front Squat 95/65 (135/95)

DB G2O 50/35 (KB 70/53)

-10 box jumps after each set (HS walk)
8min CAP

RAMP UP:

Goblet squats

Plated G2O

-10 lunges after each set