CrossFit WOD, April 15, 2019


Monday 15/04/2019

Movement Prep
2 Rounds
9/6 calories
20 sec goblet squat hold
10 squat hold press outs

Strength & Conditioning
Front Squat (4 x 8 @67.5%)

Metcon
Metcon (Time)
4 Rounds
300m Run
7 Squat cleans
14 Toes to bar

Rx – 70/45
Int – 50/35
Sc – 40/30

Accessories
5 x 8
GHD back extensions (weighted)

5 x 3
Rack pulls @75-80% of deadlift

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