WOD

Friday 6th June 2014

Main – CrossFit

SKILL

BACK SQUAT
5- 5- 5- 5

You have 4 sets to establish a 5 rep max in the back squat.

Spend a minimum of 10 minutes working on the squat and making improvements

If you get to the 2nd set and fail the weight you can either choose to use the last 2 sets to try to get the weight, or reduce down and complete the last sets at a set weight.

You should be nervous going into your first set!

Metcon (Weight)

Enter the weight you achieved for 5 reps

WOD

21- 15- 9
KB swings (24kg/32kg)
Box Jumps (20″/24″)

SCALING
Reduce weight and height

Metcon (Time)