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Heavy Waves

8
May

Heavy Waves

Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Back Squat (3-1 Waves)

1 Set Every 2 Mins

3 @ 80%

1 @ 85%

3 @ 80%

1 @ 88%

3 @ 80%

1 @ 90%

3 @ 80%

1 @ 91%

3 @ 80%

1 @ 96%

15 Front Squats @ 56-61% (must be unbroken)

Warm-up (No Measure)

1-2 min Bike/Jog

3 min Mobility

Coaches: Whiteboard WOD Brief while Mobilizing.

3 Sets (building in weight):

15:00 Clock

Max Strict Pullups

20 Double RKBS

20 KB FR Step Back Lunges

20 Elevated GLute Bridges

Metcon (Time)

For Time:

50 Strict Presses

*40 DU: Each time bar drops below shoulder.

rx+ 75/55

rx 65/45

Cool Down

200 M Walk while performing band Pull AParts.

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