Tuesday 11/14/17

admin WOD

CrossFit RSD – CrossFit

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

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 75%

2 Reps @ 85%

1x1x1 to find new 1RM

A-2: Metcon (AMRAP – Rounds)

E4MO4M x 3

2Rounds

12 Wall Balls 20/15

8 Box Jumps 24/20

4 Back Squats 115/75

Rx+ 135/95
Every 4 minutes on the 4th min (E4MO4M) you must complete 2 Rounds of the above movements. The remainder time is your rest period. Complete this 3 times for a total 12 minutes. You must start at the beginning of the wod E4MO4M. Post total rounds completed. Back Squats are from the floor.

B-1: Metcon (Time)

400m Run

5-10-15-15-10-5

KB Swing 53/35

DU’s x2

KB Goblet Squats

DU’s x2

KB Box Step-ups 20”

then

400m Run

Rx+ 62/44