WOD

Friday

By August 31, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


1 min Bike or Row

Squat Mobility

2 ROUNDS…
5 Narrow Stance Squats
5 Regular Stance Squats
5 Wide Stance Squats
(2nd Round w/ WB in Front Rack)

3 Tempo Back Squat (32X1) Coach Count

Strength

Back Squat ( Heavy 1-Rep)


ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat

Week 9 of 9

(Score is Weight)

Workout

Metcon (Time)


5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)

(Score is Time)

KG WB: (9/6)|(6/5)