CrossFit

Friday 3rd January 2014

 crossfit

In a team of 3

Once the bar is picked up it cannot be placed down until all the squats are completed, same rule applies for the overhead presses.

The bar can be lifted up, by the spotters, to rack position. Once all the squats are finished the bar can be put down.

WOD

– 110 Back squats (42.5kg/62.5kg)

– 75 Pull ups

– 35 Shoulder to overhead (same weight as above)

 

– 110 Front squats (30kg/40kg)

– 75 Pull ups

– 35 Shoulder to overhead

 

– 110 Overhead squats (20kg/30kg)

– 75 Pull ups

– 35 Shoulder to overhead

 

Mobility and Stretch

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