WOD

Tuesday 22nd April 2014

Main – CrossFit

SKILL

Spend 10-15 minutes minimum on squat therapy to improve your squat mechanics

WOD

“Lipson”
21-15-9
– Back squats (62.5kg/85kg)
– KB swings (16kg/24kg)

SCALING
– Reduce weight

Metcon (Time)

Time cap= 10 minutes
If you do not complete it within the time cap.
Add 1 second for every uncompleted rep.
EXAMPLE
21 Back squats, 21 KB swings,
15 Back squats, 15 KB swings
Time= 10:18