Tuesday, November 28, 2017

CrossFit No Quarter – WOD

In the end, it’s extra effort that separates a winner from second place. It takes desire, determination, discipline, and self-sacrifice. Put all these together, and even if you don’t win, how can you lose?

Warm-up

Warm-up (No Measure)

400m run/row

PVC Passes

10 OHS

Front rack stretch with PVC

Partner seated straddle

3 rounds with barbell

5 hang power cleans

10 front squats

20 mountain climbers

Olympic lifting

Metcon (Weight)

5RM

Tap and go power cleans
RAMP UP:

Hang power cleans

Metcon

Metcon (Time)

5 rounds

20 wallballs 20/14 (30/20)

10 hang power cleans 135/95 (185/125)
15min CAP

RAMP UP:

Goblet squats

SDLHP

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