WOD

Monday 27th April 2015

CrossFit Central Manchester – CrossFit

SKILL

A:

Back squat

3- 3- 3- 3- 3- 3- 3- 3

60% of your 1 rep max

(1 Minute rest in-between sets)

B:

Front Rack Lunges (40kg/60kg)

6- 6- 6- 6

(1 Minute rest in-between sets)

SCALING

Reduce weight

WOD

“Annie Rocks”

50- 40- 30- 20- 10

-Hollow Rocks

-Double unders

SCALING

Hollow rocks with bent knees

100- 80- 60- 40- 20 Singles

Metcon (Weight)

Metcon (Weight)

Metcon (Time)