Friday Sept 16

8:00 Back Squat Warm Up to 67%

(18:00 Running Clock)

(0 -7:30) BACK SQUAT EVERY 2:30 (3 sets) (7:30)

1×8 @ 67%

1×8 @ 71%

1×8 @ 76%

(7:30 – 12:00) Rest 4:30 & Prep for Front Squat

@ the 12:00 Mark — FRONT SQUAT E2MOM for 6:00 (3 sets)

1×5 @ 60%

1×5@65%

1×5@70%

METCON: (14:00)

CF OPEN 14.4 — AMRAP 14:

60 Cal Row

50 Toes to Bar

40 Wall Ball (Rx: 20/14)

30 Power Cleans (Rx: 135/95)

20 Muscle Ups

Optional Work:

3-4 sets

12 Banded Strict Chest to Bar

15 Single Arm Skull Crusher

1:00 Sandbag Bear Hug Hold

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD