WOD: 2/24/16

WOD: 2/24/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Front Squats

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

Metcon (AMRAP – Reps)

In teams of two, with only one partner working at a time,

AMRAP 6 minutes:

Wall Ball Shots

Rest 2:00 and then…

Metcon (Calories)

In teams of two, with only one partner working at a time,

AMRAP 6 minutes:

Rowing or Bike for Calories

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Skill Work

30 second handstand holds x 6

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