Wednesday

WEDNESDAY

Warm Up / Mobility: As a group

EMOM for 5 min 3 Pull Ups, 4 Super mans, 5 Push Ups, 6 Squats

Strength:  Tempo Front Squat 

 5 x 3 @ 55% of 1 rm

*5 second decent, up fast.  Do not lose tension at the bottom.

*Focus on perfect movement not load!

WOD

For Time

24-21-18-15 OH Lunges (95m/65w) (L+R=2)

18-15-12-9    Power Snatches (95m/65w)

12 - 9-6-3   Ring MU

*Sub C2B for MU

*Ex. First round is 24 OH lunges, 18 Power Snatches, 12 Ring MU.  Then reduce by 3 reps each round   

 

Extra Credit

Off

CrossFit Heights