A. Warm Up
2 minute squat hold 1 minute tactical frog 3 rounds slow: 10 Goblet Squats 20 Double Unders 10 Burpees B1. Front Squat (4 x 2) Rest 45-60s before B2 B2. Back Squat (4 x 3-5) Use same weight as front squat. B3. Strict Pull Ups (4 x Max Reps in 30s) Post best amount of reps. Start a new set every 5 minutes for 20. C. Metcon (Time) For Time: Row 500m 15 Squat Clean Thrusters 50 Double Unders 15 Burpees Over Bar 50 Double Unders Row 500 *15 minute Cap RX+ 115/75 50 Double Unders RX 95/65 30 Double Unders Scaled 300m row 75/55 or lighter 10 double under attempts + 50 single unders
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |