Friday, January 5, 2018

CrossFit No Quarter – WOD

It doesn’t get easier. You just get better.

Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

Arm circles + hugs

10 Plank walk outs to a push-up

Partner seated straddle

10 Partner around the world

3 rounds

5 squat jumps

5 hang power cleans w/empty bar

5 strict presses/ push presses/ push jerks

5 kipping knee raises on the bar

Strength

Back Squat (5×10@65)

Every 3min

Metcon

Metcon (Time)

21-15-12-9

Power clean and S2O 95/65

Pull-ups
10min CAP

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