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
