Monday, Nov. 16, 2015
Here’s our obligatory Saturday jumping photo. This shot never gets old.
111615 WOD
A. Two rounds of the following:
250-meter row
20 Russian step-ups
20 hollow rocks
6:00 time cap
B. Back squat – week 3 | month 1
75% x 5
85% x 3
95% x 1+ [ use experienced spotters on your max-out set ]
C. For time:
200-meter run
15 overhead squats (115/75)
30 box jumps (24/20)
200-meter run
10 overhead squats
20 box jumps
200-meter run
5 overhead squats
10 box jumps
Metcon by CrossFit of Fremont
>> On-Ramp
200-meter run
15 air squats or PVC OHS
30 step-ups
200-meter run
10 air squats
20 step-ups
200-meter run
5 air squats
10 step-ups