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WODs

Friday, September 18, 2015

By September 17, 2015No Comments

CrossFit Lynchburg – CrossFit

Back Squat (See Rep Scheme Below)

*Set 1 – 5 reps @ 60% of 3-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 2 reps @ 90%

*Set 7 – 5 reps @ 80%

Rest exactly 2 minutes between sets.

Metcon (Time)

For time

21-15-9

Deadlifts 225/135

9-15-21

Bar Over Hand Release Burpees

Jerrod Ruhl

Author Jerrod Ruhl

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