WOD

7-15-15 CrossFit

Posted July 15, 2015

Strength: Front Squat

WOD: 6 Rounds. Not For Time. 35min Cap

12 Front Rack Lunge (Sc) 95/65 (Rx) 115/75 (Rx+) 155/105
8ea SA KB Press (Sc) 35/18 (Rx) 44/24 (Rx+) 53/35
6 Strict Tempo Pull Up
6 Tempo Push Up
6 MB Leg Raise (Sc) 10/0 (Rx) 14/10 (Rx+) 20/14

Notes: Tempo for both push ups and pull ups is 4111. 4 sec down, 1 sec at the bottom, 1 sec up, 1 sec hold at the top.