PERFORMANCE | APRIL 19, 2016

Cable Crossfit CrossFit WOD

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2 Rounds

250m Row

15 Air Squats

 

Mobility:

10 minutes of Squat Fix

 

Strength:

Back Squat

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 10 reps @ 70-80%

(Rest 2 minutes between sets)

 

WOD:

Every minute on the minute for 6 minutes

6 Thrusters (115/75 lbs.)

6 Burpee Over the Barbell

(If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period.)

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