WOD:
A. Front Squat (2 Reps Every 2 minutes x 6 sets )
Last Set should be challenging
B. 3 Minute AMRAP
100 Double under
AMRAP Squat Clean @ 135/95
-rest 3 min
3 Minute AMRAP:
100 Double Under
AMRAP Squat Clean @ 155 / 105
3 min AMRAP:
100 Double Under
AMRAP Squat Clean @ 175/115
100 Double under
AMRAP Squat Clean @ 135/95
-rest 3 min
3 Minute AMRAP:
100 Double Under
AMRAP Squat Clean @ 155 / 105
3 min AMRAP:
100 Double Under
AMRAP Squat Clean @ 175/115
RX Above
Scaled/ Masters: 95/65, 115/75, 135/95 ( 150 single under)
If you choose to “take it easy” in preperation for the Crossfit open tomorrow night you may do the following:
25 minutes of the following movements:
Row
Hip extensions
Ski
Walking Lunge
Airbike
Single Under
Bear Crawl
Handstand hold
* not in any particular order Just keep moving, nothing to failure or too challenging*
+
15 min easy stretching/ foam rolling
total reps is score, so count double unders as reps