Friday WOD

Jul 31st, 2015

Comments: 0
Category: WODS

Friday WOD


Guns Out CrossFit – CrossFit

Warmup (No Measure)

200 M Row

3 Rounds

10 High Pulls (PVC)

10 Front Squats (PVC)

Mobility (No Measure)

Couch

Metcon (No Measure)

5×1 – Clean High Pull + Tall Clean.

*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

Metcon (No Measure)

EMOMx15 Min, 3 Rounds:

Min 1 – 1 Squat Clean, 70%

Min 2 – 1 Squat Clean, 75%

Min 3 – 1 Squat Clean, 80%

Min 4 – 1 Squat Clean, 85%

Min 5 – 1 Squat Clean, 90%

*after Min 5 drop back down to 70% and start round over. Each round consists of 5 min EMOM.

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