WOD 643

Main – CrossFit

View Public Whiteboard

A.

4 Rounds

10 Burpees to target

30′ HS walk

B

B: Back Squat

*Must be high bar, and must look “pretty good”. The skill of squatting is just as important as how much weight is on the bar and how good the program is. If the back is shooting up, the elbows don’t stay down, or the knees are tracking in; it’s time to blow it all up and start over. The squat work in this cycle focuses on cleaning the movement up, and if you do that you will definitely get stronger.

C

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

5 Muscle-ups

10 Deadlift 225/155lbs

50 Double-unders

Rx = 10 Pull Ups – 10 Ring Dips

D

D: Metcon (Time)

For Time:

25 Pistols

Sprint 200m

25 Pistols

Sprint 200m

25 Pistols

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