CrossFit WOD, April 13, 2020

CrossFit WOD, April 13, 2020

4/13/20
Also join us for 30 min Power Abs Tuesday and Thursday at 3pm zoom

Zoom 564-790-2205
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8AM 10AM 12PM 4PM 5:30PM

Weightlifting
Front Squat (Weight)
Week 2 out of 5

On the Minute x 10:
1 Front Squat
3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions

Next week we will build in %

Metcon
Metcon (Time)
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
600/500m Row or 500m Run

Wearing a 20/14 Weight Vest if you have it.

A new round starts every 10 minutes in (0:00 – 10:00 – 20:00)
• You’ll complete movements for time and rest whatever time remains until the next round begins
• For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest

score is the slowest of the three rounds

jumbowp

jumbowp

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