Tuesday 07/05/2016

NewEra CrossFit – WOD

Warm-up

KB Warm-up (No Measure)

KB Warm-up

2 min jog/row/bike

3 rounds:

With a light KB

10 KB Swings

10 Goblett Squats

10 Shoulder Press (each arm)

10 Sit-ups

Weightlifting

1: Metcon (10 Rounds for weight)

Front Squats

10 x 3 reps @ 85%

*Start a new set every 2 minutes!

Metcon

2: Metcon (Time)

With a partner

100 Wall Ball 12/10 Target

100 Deadlift 225/155

100 Hang Power Cleans 135/95#

50 Pull-ups