WOD

06/24/2019

By June 17, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Squat Warm Up (No Measure)

2rds

10 Cossack Squat (5+5)

5 Duck Walks Forward & Backward

5 Duck Hops Forward & Backward

10 Jumping Squats

30 Shoulder Taps

200m Run

Weightlifting

Back Squat

Set 1 @ 75% of 3RM-10 Reps

Set 2 @ 80% of 3RM-10 Reps

Set 3 @ 85% of 3RM-Max Reps

Metcon

Hunchback of Notre Dame (Weight)

20min EMOM

Min 1-10 KB Swings…heavy bell…your choice

Min 2- 10 Cal on Rower

This is a new benchmark for the gym. Have fun..lift heavy..CRUSH!
Retest…pick a heavier bell this time

Leave a Reply