5/20/2015


IC CrossFit – CrossFit

Memorial Day WOD SAT.!!

CrossFit Warmup (No Measure)

One 200 meter run

3 Rounds, 6 – 10 reps of each exercise

OH Squats ( Bar only)

Pushups

Sit ups

Pull ups

Good Mornings

Samsons Stretch

A: Metcon (AMRAP – Reps)

Teams of 2 (1 athlete works at a time):

With a running clock…

A. In 7 mins complete:

50 Back Squats, 135/95

50 Back Squats, 185/135

AMRAP Back Squats, 225/155 in remaining time.

Back squats can be taken from a rack.

Rest 3 minutes

B. In 7 mins complete:

50 Strict Shoulder Press, 95/65

50 Strict Shoulder Press, 115/80

AMRAP Strict Shoulder Press, 135/95 in remaining time.

Presses can be taken from a rack.

Rest 3 minutes

C. In 7 mins complete:

50 Dead Lifts, 185/135,

50 Dead Lifts, 225/155

AMRAP Dead Lifts, 275/185 in remaining time.

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