Friday 08/11/17

admin WOD

CrossFit RSD – CrossFit

A-1: 5/3/1 Back Squat Wendler Program

5 reps @ 60% of 1rm

5 reps @ 75% of 1rm

3 reps @ 85% of 1rm

1x1x1 find new 1rm

B-1: Back Squat

5×5 at 75-85% of 1rm

Metcon (Time)

10 Deck Squats 45#/25#

20 Skater Plyos

30 Back Squats 45#/33#

40 Flutter Kicks L+R=1

30 Back Squats 45#/33#

20 Skater Plyos

10 Deck Squats 45#/25#