Currently taking registrations for the next Weightlifting Technique Cycle, starts Next Tuesday!Click link for details. Email crossfitwylie@gmail.com to register.
WOD
Strength
Alternating:
Back Squat: 6 sets of 2 @ 85%
rest 15 sec
Seated Box Jump: 6 sets of 5,
rest 45 sec
Conditioning
3 Rounds for Time:
400m run
20 V-Ups
15 Pushups
Extra
Strength
Jerk from rack: work up to 90% and complete 8 singles every 60 sec
Skill
Death by Muscle Ups
-as soon as you fail, drop and perform a max set of hollow rocks on the ground