Monday, February 5, 2018
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” – Winston Churchill
020518 WOD
A. Warm-up: Coach’s choice
B. Pause front squat
6 x 3 @ 75% of 1RM
2 second pause at bottom of squat
Rest 2:00 between sets
For time:
9 overhead squats (165/115)
18 toes-to-bar
200 meter run
6 overhead squats
12 toes-to-bar
200 meter run
3 overhead squats
6 toes-to-bar
200 meter run
14:00 time cap
Metcon by GFY CrossFit
>>On-ramp
For time:
9 overhead squats (PVC or light weight)
18 leg raises or sit-ups
200 meter run or row
6 overhead squats
12 leg raises or sit-ups
200 meter run or row
3 overhead squats
6 leg raises or sit-ups
200 meter run or row