CrossFit WOD, August 9, 2019

08092019

Weightlifting
Back Squat (3-3-3-3-3)
Go heavy! 85% or more of 1RM
Back Squat (6-6-6-6-6)
Technique focus!
Braced nuetral spine, ankles centered over feet, hip crease below knee height.

Metcon
Metcon (Time)
3 Rounds for Time of:
400m Run
25 Overhead Squats 75#/55#
25 Box Jumps 24"/20"

Rx+: every time you set the bar down complete one 15′ Rope Climb
Metcon (Time)
3 Rounds for Time of:
400m Run
25 Wall Balls
25 Box Jumps.