Wednesday, December 6, 2017

CrossFit No Quarter – WOD

Discipline is doing what you hate to do, but nonetheless doing it like you love it.

Warm-up

Warm-up (No Measure)

400m run/row

PVC Passes

10 OHS

Partner seated straddle

Wrist stretch

3 rounds

8 med ball cleans

5 hand release push-ups

20sec HS hold or seated OH double DB hold

Strength

Front Squat (8sets x 5reps @ 60%)

-8min EMOM

-From the floor unless you’re RAMPING UP

Metcon

Metcon (Time)

3 rounds

15 box jumps 24/20

10 hand release push-ups (HSPU)

5 burpee pull-ups (Burpee BMU)
12min CAP

RAMP UP:

Step ups

Push-ups

Target burpees

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