CrossFit WoD 07.11.2014
Warm Up
Hip and Front Rack Mobility
2 Rounds
10 Wallslides
10 Goblet Squats @ 31X1
5 Pull Ups or Ring Rows
Strength/Skill
4 Sets
A1: Front Squat x 2-4 reps @ 31X1 – Rest 60 seconds
A2: Weighted Pull Ups x 4-6 reps @ 2011- OR perform 2-3 negatives @60A1 – Rest 60 seconds
Conditioning
2 Rounds
Against a 6 minute clock, complete as many reps as possible of:
Row 750m
AMRAP Front Squats (115/75)
2014 07 10