Wednesday, October 4, 2017

CrossFit No Quarter – WOD

There is no one giant step that does it. It’s a lot of little steps.

Warm-up

Warm-up (No Measure)

400m Medball run

PVC Passes

10 Thrusters

Half front split

Partner seated straddle

3 rounds

5 push-ups

10 wallballs

20 mountain climbers

Strength

Front Squat (3×2@87; 2×1@90; 2×5@75)

Every 2min

Metcon

Metcon (AMRAP – Reps)

9min EMOM (11min with rest)

20 Wall Balls
1 min rest after rounds 3 and 6

Score is total number of wall balls

completed over 9 mins work

*180 maximum score available

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