Home of CrossFit Williamsburg
Est.2010
0 Comments

Tuesday, September 12th, 2017

STRENGTH (Speed)
Speed Front Squats 3-3-3-3-3-3-3-3 (65% of 1RM)
*Score = Total Poundage

MET-CON
"Hot Extraction"
Partner WOD
10 min AMRAP:
Partner A: Sprint (50 yards & back)
Partner B: Sprint (50 yards & back)
Partner A: Overhead Carry (45/35) (50 yards & back)
Partner B: Overhead Carry (45/35) (50 yards & back)
Partner A: Farmer's Walk (70/53) (50 yards & back)
*Score = Rounds + Reps (1 rep = 25 yards)

ACCESSORY (Optional)
400m Sled Drag x 3
Glute Ham Raises 3 x 10
Band March Series 3 x 20

Quote of the Day: "Live in such a way that if someone spoke badly of you, no one would believe it." 

Comments

0 Comments