Saturday 07/02/2016

NewEra CrossFit – WOD

Warm-up

Warm Up 4 (No Measure)

800 meter row

5 pull-ups

10 push-ups

15 squats

20 sit-ups

15 GHD Back-extensions

10 PVC OHS

5 pull-ups

+Group stretch

Weightlifting

1: Metcon (8 Rounds for weight)

Front squat

8 x 4 reps @ 80%
2 minute rounds

2: Metcon (Weight)

Every minute (alternating movements) for 10 minutes:

3 strict press @ 80%

10 good mornings (use weight if you can do so safely)

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 minutes:

10 wall ball 20/14

10 burpees