WODs

CrossFit WOD, 2017/01/21

By January 21, 2017 No Comments
Good Morning Beautiful

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (3 x 6 @ 60,65,70%)
In 15 minutes, perform 3 sets of 6 Back Squats at a % of your 6RM. 1st set is 60%, 2nd is 65% and 3rd will be 70% If you don’t have a 6RM, perform your percentage based off your highest rep count recorded. Record your heaviest percentage.

Metcon
Karen (Time)
For time: 12 Min Cap

Karen Rx+
150 Wall Balls 20/14#

Karen Rx
100 Wall Balls 20/14#

Scale weight and reps as needed.